Monday 1 Feb - 3 Rnd - 10cal AirBike, 20 WallBall, 30 KettleBell Swing (24/16), 60 SitUp

Adam's fundraising WOD was a great day of community, sweat and generosity.
 64 people attended the 2 sessions and over $2,000 was raised. Most importantly you all got to meet Adam, Tynan and Louis and show them a tremendous amount of support to help them get through this tough time. It really was an emotionally overwhelming day, thanks so much to all of you. 
The donation bucket will stay out all week, the fridge is always ready to accept meal/food donations.

Friday 29 Jan - 'Isabel' - 30 Snatch (60/40)

Compare to 3 Dec 2014
Saturday's workout is for Adam Brown.
Adam has been a big part of CFD for many years. He met his partner Tynan here and they have since had a beautiful baby boy, Louis Brown. 
As most of you know Adam was diagnosed with cancer just after Louis was born. Chemotherapy has been tough but Adam is tougher and he has continued to train with us when he can. 
Adam undergoes surgery next week to remove the tumour, he will also lose his right eye. 
CFD along with CFX (their Sydney box) will hold a fundraising WOD for Adam on the same day. 
Donations, to make their lives easier during this challenging time, can be made in the form of cash or food (prepared frozen meals, treats etc). Adam, Tynan and Louis will all be at the 8am WOD so if you have never had the pleasure of meeting them make sure you say hello.  

Wednesday 27 Jan - 21-15-9 - DeadLift (100/70), Chest To Bar PullUp

Strength - Back Squat and Front Squat

Monday 25 Jan - 2 Rnd - 500m Row, 21 HandStand PushUp, 12 OverHead Squat (50/35)

Strength - Back Squat and Front Squat
Tuesday is a public holiday - session times are 8am and 4pm

Sunday 24 Jan - Open Gym 2-4pm

Weightlifting Comp today (Sunday), starting at 11am at CF Top End, 1/4 Aristos Place, Winnellie.
 Spectators are very welcome.

Thursday 21 Jan - EMOM - 1 Strict PullUp, 3 Lunge Steps (add an extra 3 lunge steps every minute)

Skills WOD - 8 Min AMRAP - 10m HandStand Walk, 30sec L-Sit Hold
EMOM = Every Minute, On The Minute

Tuesday 19 Jan - 2 Rnd - 15 Squat Clean (60/40), Run 400m, 15 Box Jump

Strength - Clean Complex

Monday 18 Jan - 7 Rnd - 30 Double Under, 10 Shoulder To OverHead (50/35)

What a great looking bunch to kick off on ramp for 2016!
Strength - Back Squat and Front Squat

Thursday 14 Jan - 10-8-6-4-2 - OverHead Squat (60/40), Ring Dip

 Strength - Bench Press and PullUp

Monday 11 Jan - Run 1K, 100 Squat, Run 800m, 80 SitUp, Run 600m, 60 Lunge Step, Run 400m, 40 PushUp, Run 200m, 20 PullUp, Run 100m, 10 Burpee Box Jump

Save the Date - Sunday 14th Feb. 
CFD will be holding an In House Pairs Comp. Pair can be 2 ladies, 2 men or a mixed pair. Further details are up on the whiteboard.

Sunday 10 Jan - Open Gym 2-4pm

The next weightlifting comp is Sunday 24th Jan. Let me know by the end of the week if you would like to have a go. It is a team comp so you can compete on a team (representing CFD) and/or as an individual. Teams consist of 3 men or 3 women. It will be held at CF Top End. Weigh in at 9am, lifting starts at 11am. Cost is $100 which covers you for all comps for the remainder of the year.

Wednesday 6 Jan - Death by HandStand PushUp. Death by 12m Sprint

Death by = 1 rep in the first minute, 2 in the second minute and so on until you can no longer complete the amount of reps required for that minute.

Tuesday 5 Jan - 4 Rnd - 6 Dumbbell Squat Snatch (15/10), 12 Burpee, 18 Box Jump

Strength - Back Squat and Front Squat

Saturday 2 Jan - 35-25-15 - Dumbbell Push Press (15/10), Burpee, KettleBell Swing (24/16), SitUp. Every 2 Min - 10x Mountain Climber

All session times are back to normal now. Looking forward to seeing everybody come back from holidays over the next couple of weeks.