Saturday 16 Mar - 9 Min AMRAP - 10 DeadLift (90/60), 15 PushUp. 3 Min Rest. 9 Min AMRAP - 10 Dumbbell Press (15/10), 15 SitUp. 3 Min Rest. 9 Min AMRAP - 10 KettleBell Swing (24/16), 15 Squat


If you would like to check out a national weightlifting meet this weekend then head to Marrara Indoor Stadium. Saturday 9am - 5pm. Sunday 8am - 2pm.

Thursday 14 Mar - 21-15-9 - Row, AirBike - 200m Run After Each Rnd

Skill - HandStand Walking 

Wednesday 13 Mar - ‘Grace’ - 30 Clean & Jerk (60/40)

Strength - Power Clean and Push Jerk
Skill - MuscleUp

Monday 11 Mar - Open WOD 19.3 - 200ft Dumbbell OverHead Lunge (22.5/15), 50 Box StepUp (22.5/15), 50 Strict HandStand PushUp, 200ft HandStand Walk

Scaled version is dumbbell front rack lunge, handstand push-ups to a 5 inch elevation, bear crawl instead of handstand walking

Sunday 10 Mar - Open Gym 2-4pm

We need bar loading volunteers at the National Masters Weightlifting at Marrara Indoor Stadium next weekend!
There will be a bar loading training session at CFD starting at 1pm today (Sunday). Please come along if you would like to help.

Tuesday 5 Mar - 19 Min AMRAP - 20 Dumbbell Push Press (15/10), 20 Box Jump. Rest for 1 Min @ 5, 10, 14 and 17min

Don’t forget to submit your 19.2 score
If you put your name down for the handstand workshop it’s on tonight at 6pm. Bring $20.
 The regular 6pm session is still on.