Sadly we farewell the awesome Velera back to his homeland. All the best bro, we will never forget that kind face and that beautiful squat. For those that are doing nothing around 2pm the aircon lounge will be buzzing with mad crossfitters freaking out over what hell Dave Castro will impose on us in week 3.. Then you can have a go..;-)

Sadly we farewell the awesome Velera back to his homeland. All the best bro, we will never forget that kind face and that beautiful squat. For those that are doing nothing around 2pm the aircon lounge will be buzzing with mad crossfitters freaking out over what hell Dave Castro will impose on us in week 3.. Then you can have a go..;-)

Strength

OTM 8

M 1 : 9 Ring Dip

M 2 : 30 sec plank

WOD

” Black Day ”

AMRAP 13

Run 150 m

15 Deadlift (100/70)

15 Pistol (alternating)