Sunday 4 Oct - Open Gym 2-4pm

Saturday 3 Oct - 'Morrison' - 50-40-30-20-10 - WallBall, Box Jump, KettleBell Swing (24/16)

Best of luck to Sammy this weekend at  Demarc 4 hosted by CrossFit Raw Commando, New Castle.

Here is the link to the results

Friday 2 Oct - 5RM DeadLift

 Louis John Brown
Congratulations Adam and Tynan, from everyone at CFD.

Louis will be attending the 9:15am kid friendly sessions soon. I doubt he will be sitting in the pram for long!

Gymnastics WOD - OTM - 3 Mins - Max Shoulder Taps, Max PullUps, Max Dips, Max L-Sit Hold

Thursday 1 Oct - Death By Squat Clean (60/40). Death By Jerk (60/40)

Strength - Clean & Jerk

Wednesday 30 Sep - 'OPT Flight Simulator' - Double Under - 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

 

Compare to 7 Oct

Strength - Snatch

Tuesday 29 Sep - 40 Burpee, 5 HandStand PushUp, 200m Run, 30 Burpee, 10 HandStand PushUp, 200m Run, 20 Burpee, 15 HandStand PushUp, 200m Run, 10 Burpee, 20 HandStand PushUp

Monday 28 Sep - 5-1 DeadLift (75/50), Hang Power Clean (75/50), Shoulder To OverHead (75/50). 5-1 - Snatch Grip DeadLift (50/35), Power Snatch (50/35), OverHead Squat (50/35)

Strength -  Clean Complex, Snatch Complex