Friday 9 May - 2 Rnds - 30 WallBall, 20 Dumbbell Snatch (20/15), 10 PushUp

Strength - Dumbbell Snatch, Front Squat and Split Jerk

Thursday 8 May - OTM 8 Mins - Odd - 10m Sprint, Even - Rest. OTM 8 Mins - Odd - Row, Even - Rest. OTM 8 Mins - Odd - Double Unders, Even - Rest

Look what happened yesterday! Aaron and Amy introduced Evelyn (Evie) May Griggs to the world. Well done guys, we are all very proud of you.

Strength - Bench Press

Wednesday 7 May - 15 Min AMRAP - 35 Thruster (40/30), 30 PullUp, 25 Power Snatch (40/30), 20 Toes To Bar, 15 OverHead Squat (40/30), 10 HandStand PushUp

Thanks to CF Red Bluff for this WOD
Strength - OverHead Squat

Tuesday 6 May - 'Nasty Girls' - 3 Rnd - 50 Squat, 7 MuscleUp, 10 Hang Power Clean (60/40)

Strength - Hang Clean

Monday 5 May - 'LumberJack 20' - 20 DeadLift (120/80), Run 400m, 20 KettleBell Swing (32/24), Run 400m, 20 OverHead Squat (50/35), Run 400m, 20 Burpee, Run 400m, 20 PullUp, Run 400m, 20 Box Jump, Run 400m, 20 Dumbbell Squat Clean (20/15), Run 400m

Compare to 1 Jun

Session times today are 8am and 3pm

Sunday 4 May - Open Gym 2-4pm

Monday public holiday timings will be 8am and 3pm

Saturday 3 May - 30 Min AMRAP - 200m Run, 20 KettleBell Swing (24/16), 20 Burpee, 20 SitUp, Max Toes To Bar

Score is rounds and reps completed plus, a separate score, of total toes to bar.

For those doing Blood Sweat and Fears our start time is 9am for the 21k. See you all there, can't wait!