We'd like to wish Diana farewell.
Di has taken up a new role over in Perth, WA. She will be sorely missed at CBD.
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She was an asset to our community up here, always wanting the best for others & cheering everyone on. Even having a stint as an intern toward the end of her time here.
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Di, we wish you all the best & hope you settle in nice & quickly over there. We hope your new Box, wherever that may be, knows what a superstar member they are getting!
Take care.
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Pic: CrossFit Games

Melbourne Cup Public Holiday

Open Gym WoD -

Every Minute In The Minute x 10 Minutes:

1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat

Home WoD option

Every Minute On The Minute x 20 Minutes:

10 Burpee To 6" Target.

Today is a public Holiday and as such we are open in the morning (7:30am - 9:30am) for an extended Open Gym session.
If you come in feel free to do both parts but spread it out over some generous time (& share the floor space for those with barbells). Being an Open Gym session there will of course be a Coach in charge but it won't run like a class scenario.
DO seek out the Coach for guidance on the EMOM.
On the lifting if you are feeling good & fast then build the load. Be sure you have spent ample time beforehand warming up before just jumping into it!
On the Burpees set your "target" up at least 6" from your reach. Be it a pull up bar, a gymnastics ring or a beam in your back garden make sure its at least 6" away so you have to JUMP! Scale the reps as needed if too great.
if you make it thru 10 rounds/mins then jump up 2 reps (e.g.: from 10 to 12 reps).
Hold the standards. Form is priority as always.
Scale As needed.
Friendly reminder again. Today (Tuesday) is Melbourne Cup Day. We will be open in the morning for Open Gym only.

Post LOAD/S from EMOM &/or Burppe SCORE (out of 20) to Beyond The Whiteboard.

Nice throwback Video to settle into on your day off. If you've ever wondered what we are on about when we talk about Mikko Salo & his little quirks then here you go.

He is a true CrossFit OG & a legend in the sporting side of CF.