Sunday 20 Oct - Open Gym 2-4pm

No Pilates today, Sophie is away.

Saturday 19 Oct - 21-18-15-12-9-6-3 - Burpee, SitUp, Squat, Dumbbell Snatch (20/15)

Fun in the rain!
Free Intro Session at CF 11 Mile this morning, 10am.
If you want to compete in the Again Faster AllStars Comp next weekend give me $70 by Tuesday night and I will register the teams. 

Friday 18 Oct - On The Minute For 20 Mins - Odd - 5 HandStand PushUps, Even - 5 Snatch

Strength - Snatch

Thursday 17 Oct - 12 Min AMRAP - 6 Burpee PullUp, 12 Box Jump, 24 OverHead Lunge Step (20/15)

Strength - OverHead Squat

Wednesday 16 Oct - 21-15-9 Power Clean (50/35), WallBall

Strength - Power Clean

Tuesday 15 Oct - 50-40-30 - Double Unders, 20-10-5 DeadLift (80/60), 3-2-1 - Rope Climb

Strength - PushPress

Monday 14 Oct - 8 Rnds - Run 200m, 5 PullUps, 10 KettleBell Swing (32/24)

Big congratulations to Merc who won gold for boxing at The Masters Games last week. Merc does great things for the sport, training Darwin's youth and continues to set the example in the ring!
Strength - Front Squat