SAT – (8AM Open Gym/ Weightlifting), 9.00AM Work out of the day / Challenge viewing & open gym
SUNDAY – Open gym TBA
MONDAY – 6AM (9:30am open gym) 6.30pPM

3 rounds, 1 min per station, of:

Shuttle Run, 5 m
Kettlebell Swing, 24/16 kg
Dumbbell Push Press, 20/15 kg

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Post results to comments. Log results online (Beyond the Whiteboard)

Today is Schwartz Iron Edge  Challenge two day event at the Westgate sports center.  This event is also streamed live, we will be showing  this on the TV at the gym both days. Watch the Challenge do a workout! BBQ lunch.

The Australian Hero WOD Games run between the 2-9 November 2013. Crossfit Ringwood is a host, along with other boxes & gyms around the country. Competitors are urged to register. You will be doing the WODS as part of next weeks programing and you can compete in three Hero WODs. Team categories are available. Registration @ Here! The WOD will be up on the whiteboard starting tomorrow with all scaling options.  Just in case you miss the planned session  you can complete throughout the week in open gym time.


Tony’s Personal best on 13.1. At the open Tony was not able to snatch the 61kg now he has done it successfully multiple times.