Monday 21 Oct - Death by 10m Cone Sprints. Death by Wall Ball.

Death by = 1 rep in the first minute, 2 in the second minute and so on until you can no longer complete the number of reps required for that minute. 

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