Today is the anniversary of D-Day in World War II. So we are hitting a suitable team workout.

The Beach Assault

Row to shore-1000M row

Ascend the cliff-5 rope climbs – Long pants or long sox are a great idea!

Attack the objective-100 burpees and 100 wall balls (20#/14# to 10′/9′)

Extract the wounded-50 Power Cleans (40/30kg) and a 200M Farmers Walk (24/16kg KBs)

Descend the cliff- 5 rope climbs

Extraction-1000M row

*This will be completed in teams of 2 or more. One athlete works at a time. If numbers preclude this we will modify the workout as required.


Last day to sign up for the 2015 Functional Strength CrossFit Postal


Compete in 1 or compete in both…

The Functional Strength CrossFit Weightlifting Postal Competition is aimed at any CrossFitter at any level that is able to perform a Snatch + Clean & Jerk and/or Back Squat & Deadlift. This is a friendly competition based around participation.

The purpose of the Postal is to encourage more of a focus on Olympic Weightlifting and Strength to improve your CrossFit. This is an opportunity to compare yourself to other CrossFitters by bodyweight and challenge yourself to achieve new personal bests.

Division 1 – Olympic Total

Snatch + Clean & Jerk = Total

Placings by : Body Weight vs Weight lifted (IWF Sinclair formula)

Division 2 – Powerlift Total

Back Squat + Deadlift = Total

Placings by: Body Weight vs Weight lifted (IPF Wilks formula)

Important dates

Entry fee due by: Saturday 6 June
Lifts performed during: Monday 8 June – Saturday 13 June
Results/Score sheets due by: Monday 15 June, 10am
Championships: 8 August

How to enter

Cost: $20 per person
(Cost to enter is the same for 1 or 2 divisions)
Payment to be made online below. Make sure you include your CrossFit Gym name when you are processing the payment.

Enter HERE


Oly Comp Warm Up

Sat 13 Jun – Max Out Session for the Functional Strength Postal Comp

From 11am til we are done we will hold a special Max Out Session to hit some PR’s for the postal comp, sign up as usual on Influx.