Saturday 23 Feb - 35 Min AMRAP - 40 Dumbbell Snatch (22.5/15), 30 Burpee, 20 PullUp, 10 DeadBall Over Shoulder (60/40). Every 5 Mins - 30 Double Under

Friday 22 Feb - 2 Rnd - 1 Min Box Step Up (22.5/15), 1 Min Burpee Box Jump, 1 Min Box Jump, 1 Min Rest. 2 Rnd - 1 Min WallBall, 1 Min MedBall Clean, 1 Min Squat, 1 Min Rest. 2 Rnd - 1 Min Press (20/15), 1 Min Push Press, 1 Min Push Jerk, 1 Min Rest. 2 Rnd - 1 Min Sumo DeadLift HighPull (40/30), 1 Min Power Snatch, 1 Min Hang Power Snatch, 1 Min Rest

Open WOD 19.1 will be released today at 10:30am via the CF Games website.

Session times for 19.1 will be 5:30pm today, 2-4pm Sunday or any session on Monday.

Don’t forget to register and be part of the fun!

Thursday 21 Feb - 0-8 Mins - 1K Row, 8-16 Mins - 60/40cal AirBike, 16-24 Mins - 1K Run, 24-32 Mins - Mobility

Wednesday 20 Feb - ‘Elizabeth’ - 21-15-9 - Clean (60/40), Ring Dip

Strength - Hang Clean

Tuesday 19 Feb - 4 Rnds - In 8 Mins - 3 Rope Climb, 6 Wall Climb, 12 Pistol Squat, 24 Box Jump Over

Time = Slowest Round

Monday 18 Feb - In 32 Mins - 4 Rnd - 15 Toes To Bar, 20 Dumbbell Clean & Jerk (22.5/15), 30 Double Under. In any time remaining - 3RM OverHead Squat

Sunday 17 Feb - Open Gym 2-4pm

Sammy’s support crew who made the trip to the Australian CrossFit Championships on the Gold Coast a few weeks ago.