Workout of the Day


Todays WOD is in honour of the birth of one of our founder members daughter.

Lillia Mae Cornforth born 22.07.11 @ 6lbs 7ozs

“Lillia Mae”

3 Rounds for the time:

  • 20 metre Broad jump (carrying a slam ball)
  • 200 metre Run (with slam ball)
  • 7 Burpee box jumps 20″/30″
  • 11 Russian Kettlebell swings 20kg/32kg
  • 67 Air squats (holding slam ball)

Scaling options- Reduce the weight, height of box, dont carry or hold the slam ball. 🙂

Hopefully we can all do this at the same time, if not we’ll just run heats with the first one kicking off just after 6pm. Lets give our best effort and welcome Lillia Mae into the world of CrossFit.

Congratulations Cheryl, Corny and Bobster!!!!