This beautiful boy is 3 today!
.
Happy Birthday buddy!! x

WoD: "Kieran"

"AMRAP" in 15 Mins

of:

8 Burpees Over Bar

6 Hang Power Cleans (83% of BW)

50 Double Unders

.

• Special WoD today as it is the 3rd birthday of Coach Karl's son, Kieran. Go out there and give this one some gusto & celebrate his day in true CrossFit CBD fashion.
• Now in years gone past we have ran the China Town Run, however ole Mother Nature is going to rear her head so we will insert Double Unders in place of the Run. Fret not, we're pretty sure you will still be more Fit when you leave the gym today! 🙂
• The Barbell load is based off of your Bodyweight. This year it is 83% (to mark his 3rd birthday!). You still need to endure you can move that weight unbroken for the first couple rounds.
• Hold the standards. Form is priority as always.
• Scale as needed.

.

Post Number of ROUNDS to Beyond The Whiteboard.

a HUGE part of being a "CrossFitter" is the Community. We consider ourselves more of a club than a gym. We all know each other very well & that common bond through our Fitness endeavours makes it more special than just beating on yourself on a treadmill, solo, with your headphones in. #weareCrossFitCBD

Do you have any mates or colleagues who my be interested in trying CrossFit out for themselves? Would you be interested in referring them to our intro program? If you have someone in mind let us know & we'll contact them with some details on how we run things. 🙂