Last gymnastics class for a while. Back saults again today!

Floor press to 1RM Then For time 21-15-9 Dumbbell floor press (25kg/15kg) Ball slam or Sand bag power clean (Heavy) Run 400m Post 1RM, Time and Scale to scores. Fight For Form” with Shane Sweatt 110kg Sots press

10 Chest to bar pull-ups 10 Pistols 10 Russian twists* (20kg/15kg) *Count each plate strike Post rounds and scale to scores. Tim is leaving us for a while, and taking his new bride Kat with him. We’re gona miss you both… Your facebook and website caustic comments and astute observations Cake and coffee Thursdays Injuries, [...]

2,2,2,2,2,2,2,2,2,2 Post weight to scores.

“Amanda” For time 9-7-5 Muscle ups Snatch (62.5kg/42.5kg) Compare to 27/05/11 Post time and scale to scores Amanda Miller Tribute

Find 1RM Seated box jump Compare to Box jump 1RM 10/04/12 Then For time 25 Box jumps (30”/24”) Row 250m 25 Burpee Row 250m Post 1RM, Time & Scale to scores. 50″ seated box jump wearing 20lb. weight vest!!!

4 Rounds each for time For time Run 200m 9-7-5 Hang squat clean  (60kg/40kg) Toe to bar Rest as needed between rounds Post fastest and slowest round to scores. Thanks to everyone who came down to celebrate our 2nd birthday and either competed or cheered from the sidelines

CFSK competitors Listen UP -Please arrive with a smile on your face and ready to be placed into a heat for the workouts. -We will endeavour to start the first workout at 10.15am. -There will be a small warm up area, please bring your own rope to warm up with if you have one. -Coffee [...]

Skill Handstand walking and paralettes Metcon 6 rounds: Max alternating pistols 6 burpee box jumps 20″

Sumo Deadlift 2-2-2-2-2-2-2-2-2-2 Compare to 10/03/12

AMRAP in 4mins 8 Alternating one arm DB Snatch  (30kg/20kg) 8 Burpees Rest 3mins AMRAP in 6mins 6 Ring Dips 60m Sprint Compare to 04/04/12 Rest 3 mins AMRAP in 7mins 14 Wall Ball (7kg/9kg) 14 Toes to Bar Post reps for each AMRAP to scores. Dear Rose, I feel compelled to write this mail [...]