Monday 31 Jan - 31 Min AMRAP - 20 Single Arm Dumbbell Thruster (22.5/15), 18 Cal (any machine), 20 KettleBell Swing (24/16), 19 PushUp. EMOM - 1 Burpee

8:30am only
Drinks (BYO) and Pizza from 7pm - Midnight. There will also be a duke box and karaoke so warm up those singing voices!

Friday 28 Dec - ‘Annie’ - 50-40-30-20-10 - Double Under, SitUp

5:30am, 9:15am, 4pm, 5pm
Strength - Back Squat

Wednesday 26 Dec - Hopper Deck

8:30am and 4pm 
The Hopper Deck is a deck of cards with a different workout on each one. We pick a card from the deck and read out the WOD. If one person in the group says 'no' the group will do 10 burpees, then pick another card. We will continue to draw cards until nobody in the group says no. You can only say no once! 

Tuesday 25 Dec - Merry Xmas Everybody!

Relax, enjoy the day, eat as much food as possible.

Monday 24 Dec - CFD 12 Days of Xmas - 1 Muscle Up (or wall climb) 2 DeadBall Over Shoulder (60/40), 3 Devils Press (15/10), 4 Power Clean (50/35), 5 cal AirBike, 6 HandStand PushUp (or pushup) 7 Dumbbell StepOver (15/10), 8 Burpee Box Jump, 9 cal Row, 10 Toes To Bar, 11 Thruster (50/35), 1 Mile Run

8:30am Session Only
The WOD goes just like the song - 1 Muscle Up. 2 DeadBall Over Shoulder, 1 MuscleUp. 3 Devils Press, 2 DeadBall Over Shoulder, 1 Muscle Up and so on until the last round where you work back through the entire list.
There will be fruit, beer and cider after the WOD to celebrate the season.

Wednesday 19 Dec - 50 Back Squat (50/35), 40 Front Squat (50/35), 30 OverHead Squat (50/35)

Skills WOD - 7 MinAMRAP - 1 Rope Climb, 3 Shin Hop, 6 Pistol Squat

Friday 14 Dec - Partner WOD - 22 Min AMRAP - 250m Row, 8 Burpee Over Rower

Strength - On The Minute - 10 Mins - 1 Snatch ( Power or Squat)

Tuesday 11 Dec - 15 Min AMRAP - 25 Toes Thru Rings, 50 Plate Over Head Lunge (20/15), 75 SitUp, 100 Double Under

Strength - Seated Press.
 Finisher - 3 Rnd - 30sec Ring Dip, 30sec Rest

Saturday 8 Dec - Partner WOD - 40 Min AMRAP - 100 WallBall, 100 Burpee, 100 Box Step Over (20/15)

One partner works, one rests, swap every minute

Monday 3 Dec - 9 Min AMRAP - 10 Toes To Bar, 15/10cal Row, 20 Dumbbell Snatch (22.5/15)

Strength - Back Squat
A Few Announcements!
1. Rowvember Winners are Harry (145,640) and Lol (140,774). Runners up Kienle (136,096) and Nina (138,569). Special mention to those who consistently rowed 20 mins everyday - Josephine, Maria and Amber.
2. The Trans Tasman Challenge Banner remains at CFD. Well done to everyone who contributed to the gyms score, securing us the win!
3. Session timings over the Xmas period have been posted.

Sunday 2 Dec - Open Gym 2-4pm

Well done Ruby, Jess, Rob, Alex, Kieren and Karlee for the great lifting at last weekends comp. 
The next one is the Australia Day long weekend.