Wednesday 28 Oct - 4RM Press, 3 RM Push Press, 2 RM Push Jerk, 1 RM Split Jerk

Tuesday 27 Oct - 100 Lunge Step, 3 Wall Climb, 75 KettleBell Front Rack Lunge (16/12), 3 Wall Climb, 50 Jumping Split Lunge, 3 Wall Climb, 25 Dumbbell OverHead Lunge (20/15), 3 Wall Climb

Skills WOD - 2 Rnds. - 2 Min HandStand Walking, 2 Min Triple Unders, 1 Min Pistol Squats 

Monday 26 Oct - 5 Snatch (60/40), 1 Rope Climb, 10 Clean (75/50), 1 Rope Climb, 15 DeadLift (100/70), 1 Rope Climb

Strength - Snatch, Clean and DeadLift

Sunday 25 Oct - Open Gym 2-4pm

Exciting news..... CFD now has an online merch store. Click here or go to the fitprint website and shop til you drop!

Thanks so much Nicole for the super cool designs and creating the entire store.

Saturday 24 Oct - Partner WOD - 1K Farmers Carry (24/16), 1K Row, 200 Wall Ball, 200 SitUp, 1K Row, 1K Farmers Carry

Friday 23 Oct - 12 Min AMRAP - 12 Squat, 12 Atomic SitUp, 12 Jumping Split Lunge, 12 Hollow Rock

 Strength - Back Squat

Thursday 22 Oct - ‘Death By’ - AirBike (add 2 cals each minute), 10m Shuttle (add 2 reps each minute), Row (add 2 cals each minute), Double Unders (add 10 reps each minute)