Hi CFDev’ers! Tonight’s 1630hrs session will have to be bumped back to 1700hrs due to coaches not being available until then. Sorry for any inconvenience this causes. Remember to bring long socks as we’ll be doing dead today…and maybe a few of you need them for double under too hehe 😉

Well done to all the peeps who came to Strongman Saturday, as you all come more often, you’ll really start to get the hang of the strongman staple events and be able to improve in them. Well done Amy, Ali, Amber and Deacon for coming.

PS – I haven’t really thought of this before, but if you’d like to come along and get some more pointers on some things, I’m doing an initiation workshop tonight at the gym for some newbies. Oldies are just as welcome (and encouraged!) as the new ones. Tonights workshop is on:
– The lower body lifts
– The olympic lifts, specifically the hang power snatch

Free for all CrossFit Devonport Members. MSG Open Gym members and non-members may attend for $20.

A. E4min x 4rds
– Press x 5-8 @ 20X1
– 1leg BB DL x 3-4 @ 31X0

B. E3min x 3rds
– Prone grip RDL x 5-6 @ 5010
– Dips x 5-8

C. 5RFT:
– Double unders x 25
– Burpees x 12
– BJSD x 10

Cutoff = 15mins

D. 2RFT:
– Hang power snatch x 8 @ m.35kg,f.20kg
– Row x 225m

Feet may stay still in HPS, but try to re-dip w/ knees

Mon Results

mon