Workout of the Day

Back Squat 5-5-5-5-5

then

15-12-9

• Burpees
• Chest to bar pullups

Post weight and time to comments.

Farewell to Dutch & The day after Fight Gone Bad

Before you have a look at the FGB results below, please take note that it is Dutch's last night in Cape Town. Over the past 2 weeks, we were all able to learn a lot from him and his presence at Cape CrossFit has made this an even nicer place to be. Obviously, we are going to try to bribe him into staying or at least ensure that he will be back some day! Dutch might coach one or even both classes tonight and we will be heading for dinner together after that (tbd). Let us know if you would like to join so we can make a plan to meet up after class!

Here are the results of yestersday's Fight Gone Bad. We will come back to these in 8 weeks and see how much everybody improved over this time:

• Rika (Advanced) - 322
• Janie (A) - 183
• Kerry (A) - 219
• Ellie (A) - 242
• Lynda (Intermediate) - 301
• Sabina (I) - 235
• Amy (Beginner) - 347
• Sue (B) - 284
• Andrew (B) - 317
• Dijon (B) - 207
• Goran (I) - 202
• Jason (I) - 344
• Bernard (I) - 265
• Lluwellyn (I) - 204
• Mark (I) - 138
• Frank (I) - 198
• Wayne (A) - 289
• Graham (A) - 284
• Anton (A) - 250
• Daniel (A) - 182
• Chris (A)* - 293
• Alain (I)* - 285
• Miranda (B)* - 328
• Oliver (I)* - 259
• Kate (I)* - 369
• Alex (I)* - 295
• Kirsty (I)* - 213

* Not entered the main challenge.