Front Squats 1 x 5 – time to retest you max πŸ™‚

Then 3 Rounds For Time of:

200m Sandbag Carry 20/10kg

10 Sandbag Cleans

20 Sandbag Step Ups 24/20″

If we run out of bags sub with a DB.

Looking after yourself – Hand Care

Calluses are a fact of life with CrossFit, check out this series of posts from CrossFit Virtuousity and take care of your hands.

Part One.

Part Two.

Part Three.

Part Four.

Trans Tasman Challenge -this Saturday 9 Nov

We will run two sessions one at 9am and another at 11am. These sessions are FREE and don’t count as a weekly visit. The format will be similar to last year, 3 short workouts testing fitness, strength and skills. Come on down and help us win the banner back.

The banner currently in it's temporary location at CFD

The banner currently in it’s temporary location at CFD