Friday 2 May - 3 Rnds - 2 Forward Rolls, 4 L-Sit Leg Raise, 6 HandStand Hold, 8 Shoulder Tap, 10 Pistol Squat, Max Effort L-Sit

This WOD is for quality, not for time.

Strength - Back Squat

Thursday 1 May - OTM 8 Mins - Odd - 3 Deadlift, Even - Max HandStand PushUp then 2k Run

Strength - DeadLift

Wednesday 30 Apr - 3 Rnds - 40 Sec Work, 20 Sec Rest - Row (cal), V-Sit, Box Jump, Dumbbell PushPress (15/10), Squat Clean (60/40)

Strength - Clean & Jerk Complex

Tuesday 29 Apr - 1 Min MuscleUp, 1 Min Power Snatch, 2 Mins MuscleUp, 2 Min Power Snatch, 3 Min Muscle Up, 3 Mins Power Snatch

Strength - Power Snatch

Monday 28 Apr - 10-8-6-4-2- Front Squat (60/40), 50-40-30-20-10 - Double Under. Rest 2 Mins. 10-8-6-4-2 - Ring PushUp, 50-40-30-20-10 - Lunge Step

Strength - Press and Push Press

Sunday 27 Apr - Open Gym 2-4pm

Come in to Open Gym to get stronger, work on a skill or catch up on a WOD!

Saturday 26 Apr - 5k Run. Lake Alexander. 8am and 3pm

We will meet in the car park at park at Lake Alexander at both 8am and 3pm. Bring a water bottle. CrossFit 11 Mile will be there too. CFD will not be open today but keep an eye on our Facebook page for open gym timings through the day.