Monday 3 Aug - 3 Rnds - 15 Dumbbell Shoulder To OverHead (22.5/15), 20 Box Step Up (22.5/15), 60 Double Under. 2 Rnds - 15 WallBall, 20 KettleBell Swing (24/16), 60 SitUp. 1 Rnd - 1K Run, 1K Row.

The CFD Cool Cats and Kittens strongly representing at the CF Abode comp and taking out 2nd place.

Well done Sam, Tai, Jess and Brody!

Session times today are 8:30am and 4pm

Sunday 2 Aug - Open Gym 2-4pm

Saturday 1 Aug - 50 Mountain Climber, 30 cal Ski, 50 Sumo DeadLift (60/40), 30 Sledge Hits, 50 Lateral Jumps, 30 cal Bike, 50 Thruster (20/15), 30 GHD Back Extension, 50 Burpee Over Bar, 30cal Row, 50 Bent Over Row (20/15), 30m Sled Drag

Tomorrow Sam, Jess, Tai and Brody Are CFD Cool Cats and Kittens!

Head on over to CrossFit Abode, Swan St, Winnellie to see them compete in a 4 person team comp.

Friday 31 Jul - 500m Row, 25 Bench Press (40/30), 25 Atomic SitUp, 5 Wall Climb, 400m Row, 20 Bench Press, 25 Atomic SitUp, 4 Wall Climb, 300m Row, 15 Bench Press, 25 Atomic SitUp, 3 Wall Climb, 200m Row, 10 Bench Press, 25 Atomic SitUp, 2 Wall Climb, 100m Row, 5 Bench Press, 25 Atomic SitUp, 1 Wall Climb

Thursday 30 Jul - In 8 Mins - 10-1 - Box Jump Over, Plate Ground To OverHead (20/15). In 8 Mins - 10-1 - Box StepUp (20/15), Russian Twist (20/15). In 8 Mins - 10-1 - Box Dips, Burpee Onto Plate

Wednesday 29 Jul - 18 Min AMRAP - 30 Double Unders, 20 V-Sit, 10 Sumo DeadLift (40/30)

Skills WOD - 10 Min AMRAP - 2 Ring MuscleUp, 4 Pistol Squat, 6 Triple Under, 8 Shin Hop, 10m HandStand Walk

Tuesday 28 Jul - 1K Run then 4 Rnds - 40sec Work, 20sec Rest - Toes To Bar, PushUps, SitUps, Squats. 2 Min Rest then 1K Run