Wednesday 2nd September 2009

REMEMBER NO 5:30pm class this Wednesday 2nd September , But 6am and 9:30am class are as normal, See you there.

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Tuesday 1st September 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Monday 31st August 2009

Qualifiers WOD#2

21Burpees
21Pullup
Row 400m
15 Burpees
15 Pullups
Row 400m
9 Burpee
9 Pullup
Row 400m

2009 Australasian Qualifiers DVD out now.
CFNQ will have copies for sale in about a week thanks to Soaring Productions


REMEMBER NEW 9:30am CrossFit Class STARTS TODAY

Sunday 30th August

REST DAY

But there will be unoffical KB practice/WOD down the strand at 4pm and Hoover ball if the beach Volleyball nets are free and we have enough people.

BYO KB's or SMS Fiona if you don't have your own and she will bring one for you.

Saturday 29th August 2009

Australasia Qualifiers WOD#1

For time:
3 Rounds
10 Cleans & Jerk 60/40kg
15 Ring Dips
20 KB swings 24/16kg

Friday 28th August 2009

6am WOD is at Castle Hill, Meeting the Cnr Alexandra and Kennedy St

5:30pm is O-lifting @ The Box

Thursday 27th August 2009

REST DAY
@ CFNQ
"Karen"
For time:
150 Wall Ball Shots