Wednesday 16 Oct - 18 Min AMRAP - 10 Strict HandStand PushUp, 20 DeadLift (100/70), 30 HandStand PushUp, 40 KettleBell DeadLift (32/24)

Skill - HandStand Walking. 

Finisher - 5 Min AMRAP - Manmakers

Tuesday 15 Oct - 3 Rnd - 200m Run, 10 PullUp, 200m Run, 10 Toes To Bar

Strength - Back Squat

Don’t forget to your enter your 20.1 score on the games website before 9:30am Tuesday.

Monday 14 Oct - Open WOD 20.1 - 10 Rounds - 8 Ground To OverHead (43/29), 10 Bar Facing Burpee

This WOD has a 15 Min Time Cap

 If you haven’t signed up for the open yet there is still time. 

Registration will close 9:30am Tuesday 

This is also when you need to have your 20.1 score submitted by.

Register here

Sunday 13 Oct - Open Gym 2-4pm

Saturday 12 Oct - ‘Filthy Fifties’ - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge Step, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBall, 50 Burpee, 50 Double Under

Friday 11 Oct - 10 Rnds - Min 1 - 1 DeadLift (increase weight each round), Min 2 - 3 Strict HandStand PushUp, Min 3 - 6 KettleBell Snatch (24/16)

The first workout of the CrossFit Open is released today. 

It will be the CFD Monday WOD. 

If you would like to get it done earlier 5pm tonight or Sunday Open gym are the alternate times.

To register for the open click here

Thursday 10 Oct - 12 Min AMRAP - 3 Rope Climb, 6 Under/ Over, 9m HandStand Walk

Strength - OverHead Squat