8:30am Child Minding
Saturday 24 June - WOD: 'CFD & Friends Workout'
Today is a partner workout followed by Talk2meBro event after 4pm session.
Bring your friends, do the workout together and stick around for breath work and ice baths.
We are raising money for Talk2meBro charity, if you can donate even a little, it will help a lot towards this non-profit organisation and will be much appreciated.
P.S.: Bring towels and swimsuits with you
Sunday 18 June - 10 - 11am Open Gym & WOD
WOD: Farmers Carry, Dumbbell Clean & Jerk, Medball Clean, Medball Sit Up, Dumbbell Thruster
Friday 16 June - WOD: 30 Shoulder to OverHead, 20 Power Clean, 10 DeadLift
The theme of this collage is: TGIF
Skills WOD
Thursday 15 June - WOD: 7 Toes To Bar, 14 Dumbbell OverHead Lunge Step, 7 Pull Up, 14 Wall Ball
Strength: 1RM 6m OverHead Barbell Lunge Step
Monday 12 June - 'Nicknack's Monday Snacks'
Public holiday today.
Session times are 8:30am and 4pm.
8:30am - Child Minding
Sunday 11 June - 10 - 11am Open Gym & WOD
WOD: Plate Ground to OverHead, OverHead Plate Lunge, Plate Twist, Burpee onto Plate
Friday 9 June - WOD: EMOM - Hand Release Push Up, Dumbbell Cluster, 10m Shuttle Run,
Strength: 1RM Thruster
Sunday 4 June.- 10 - 11am Open Gym & WOD
WOD: Wall Climb, Rope Climb, Box Jump, Cal or you can do 'Partner Murph'
Saturday 3 June - HERO WOD: 'Murph'
“Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honour the men and women that have fallen in the line of duty. This one is specifically to honour Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. Murph was first programmed on CrossFit’s Main Site on August 18th, 2005. It’s hard to say when exactly it became a tradition for gyms to program Murph on Memorial Day. In 2007, Josh Appel, an Air Force pararescue jumper who led the team that jumped to rescue Lt. Murphy’s team, brought the idea to his gym, Albany CrossFit, and the rest of the CrossFit community followed suit. 10 years later it’s an honoured tradition for gyms to close on Memorial Day, running Murph as their workout. In 2015, Murph made the leap from gym tradition to a CrossFit Games event and made history once again. Dave Castro programmed the workout to celebrate the 10th anniversary of the Games.
If you have a vest, bring it with you and wear it for this workout.
8:30am Child Minding
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