Friday 1 Aug - 'Grace' - 30 Clean & Jerk (60/40)

 Strength - Overhead Squat
Today is Sally's last day at CFD before moving to Brisbane. Come in after 5pm to say goodbye and have a beer (BYO).
Monday is a public holiday, sessions times are 8am and 3pm - both sessions will be at Casuarina Beach. Park in the car park before the surf life saving club and walk down the track to the beach.

Thursday 31 Jul - 5 Rnds - In 4 Mins - Run 400m, Max Dips

 Strength - Bench Press

Wednesday 30 Jul - 10 Rnds - 5 KettleBell Swing (32/24), 5 HandStand PushUp

Strength - Snatch

Tuesday 29 Jul - 3 Rnds - 4 Mins WallBall, 3 Mins - Burpee PullUps, 2 Mins - Power Clean (50/35), 1 Min Box Jump, 30 Sec - Burpee

Monday 28 Jul - 5 Min Ladder - Wall Climb, Cluster (60/40), Strict PullUp. Rest 3 Mins. 50 Toes to Bar, 100m Suitcase Carry Left Arm (32/24), 100m Suitcase Carry Right Arm (32/24)

Strength - Back Squat

The 5 min Ladder is 1 rep of each, then 2 reps of each and so on until 5 Mins is up.

Sunday 27 Jul - Open Gym 2-4pm

It was time to say goodbye to long term CFDers Brad and Ali today as they are heading off on an amazing life adventure around Europe. Then they are heading back to Victoria to live. Best wishes guys from us all, very sad to see you both go but we all love that you are living life to the fullest!

Saturday 26 Jul - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat OR 'Mary' - 20 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 PullUp

Buy In - 1k Run. Cash Out - 400m Run