Sunday 1 Apr - Open Gym 2-4pm

Thursday 29 Mar - 'GI Jane' - 100 Burpee PullUp

Strength - Back Squat

Monday 26 Mar - 7 Min AMRAP - 10 MedBall Clean, 5 Burpee

Skills WOD - 12 Min AMRAP - 3 Strict PullUp, 3 Strict HandStand PushUp, 30sec L-Sit Hold
Strength - Bench Press

Sunday 25 Mar - Open Gym 2-4pm

Saturday 24 Mar - Open WOD 18.5

Briefs will be at 8:30am, 10am and 4pm
Scaled version is Thruster (29/20) and Jumping PullUp

Monday 19 Mar - 18.4

The power is back on at CFD! 
All session times back to normal.
Scaled Workout - Men DeadLift 61/83, Women DeadLift 43/61, PushUps (sub for HSPU) and Bear 
Crawl (sub for HS Walking)

Sunday 18 Mar - Open Gym 2-4pm

Saturday 17 Mar - Closed Due To Cyclone Marcus

Due to Cyclone Marcus CFD will be closed today
18.4 will now become our Monday WOD

Thursday 15 Mar - 4 Rnd - 30sec Work/30sec Rest - PushUp, Toes To Bar, Dips

Strength - Power Snatch and Snatch

Monday 12 Mar - 20 Min AMRAP - 10 Chest To Bar PullUp, 15 Box Jump, 20 Push Jerk (60/40)

Skills - Strict & Kipping HandStand PushUps

Sunday 11 Mar - Open Gym 2-4pm

If you still need to do 18.3 or if you would like to give it another go Open Gym is your chance. 
Alternatively, you could come in and practice what might be coming up - HandStand PushUps, Snatches, WallBalls?

Saturday 10 Mar - 18.3

This week the open steps it up a notch in both skill and weight!
Scaled version is 2 Rnds - 100 Single Skip, 20 OverHead Squat (20/15), 100 Single Skip, 12 PullUp, 100 Single Skip, 20 Dumbbell Snatch (15/10), 100 Single Skip, 12 PullUp

Friday 9 Mar - 3 Min - PushUps, 2 Min Rest, 3 Min - Strict PullUp, 2 Min Rest, 1 Min - SitUps

Skill - HandStand Walking.
 Strength - Bench Press
5:30pm is 18.3

Sunday 4 Mar - Open Gym 2-4pm

Get Open WOD 18.2 done during Open Gym
Free Intro Session 10am

Saturday 3 Mar - Open WOD 18.2

Another great workout to continue on our open journey!
The dumbbell weight for ladies is 15 (not 16). The scaled dumbbell weight is 15/10. 
Briefing will be at 8:30am, 10am and 4pm

Friday 2 Mar - Partner WOD - 15 Min AMRAP - 10cal SkiErg, 20 Kettlebell Swing (24/16), 10 Dumbbell Snatch (20/15)

Skills WOD - Legless Rope Climb, Rope Climb, HandStand Walking
5:30pm is Open WOD 18.2