Thursday 23 Jul - EMOM - 8 Mins - Odd - 3 MuscleUps, Max Burpees, Even - Rest. EMOM - 8 Mins - Odd - 3 DeadLift (120/80), Max Burpees, Even - Rest. EMOM - 8 Mins - Odd - 3 Front Squat (75/50), Max Burpee, Even - Rest

It's a testament to CrossFit when 4 non runners (Arthur runs) can knock out a half marathon. Maybe a few more of us can test out our 21k fitness next year!

Wednesday 22 Jul - 21-15-9 - Power Clean (60/40), HandStand PushUp

Strength - Clean Complex

Friday is a public holiday, session times are 8am and 3pm.
The next Australian Weightlifting Association Level 1 Club Weightlifting/Sports Power course is on 8-9 August. Registrations and payment is due THIS Friday. Click here for info on the course and to register.

Tuesday 21 Jul - 800m Run, 20 KettleBell Swing (24/16), 20 Box Jump, 3 Rope Climb, 400m Run, 15 KettleBell Swing, 15 Box Jump, 2 Rope Climb, 200m Run, 10 KettleBell Swing, 10 Box Jump, 1 Rope Climb

Strength - OverHead Squat

Monday 20 Jul - 10 Min AMRAP - 7 PullUp, 14 Thruster (40/30), 21 Double Under

Strength - Thruster and PullUp

The 9:15am session on Monday, Wednesday and Friday will continue until the end of August, as a trial period. If numbers are good it will stay on the timetable.

Sunday 19 Jul - Open Gym 2-4pm

Saturday 18 Jul - 6 Rnds - 50m Tyre Drag, 5 Tyre Flips, 10 KettleBell Swing (32/24), 400m Run

This WOD will be done in the park opposite CFD, so we can make the most of this awesome weather! Bring a hat and water bottle.
There is a free intro session today at 10am.

Friday 17 Jul - 'Tabata' - PushUps, Hang Power Clean (50/35), SitUps, OverHead Lunge Step (20/15)

 

Strength - Snatch Complex