Sunday 27 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class


WOD: 
30 - 20 - 10
MedBall Clean
Russian Twist
.
KettleBell Snatch
Goblet Squat
.
Plate G2OH
Burpee onto Plate
.
Cals

Friday 25 Nov - WOD: 100 Box Jump Overs


Strength: 1RM Snatch Balance

Tuesday 22 Nov - WOD: 33 Toes To Bar, 66 WallBalls, 99 Double Unders


Strength: 1RM Clean & Jerk

Sunday 20 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class


WOD: 50 Single Skips, 40 Push Up, 30 Cals, 20 Hanging Strict L-Raise, 10 DeadBall Squat Clean

Monday 14 Nov - WOD: "Higher, Heavier, Harder" 7 Box Jump, 7 Kettlebell Swing, 7 Goblet Squat, 7 Clapping Push up


Skills WOD: 2 for 1 WallBall, Free Standing HSPU, L-Pull Up

Sunday 13 Nov - 10 - 11am Open Gym & WOD


WOD: 10 Cals, 10 Dumbbell Squat Clean & Jerk, 10 Shuttle Run, 10/6 Strict Pull Up, 10m Sled Push

Wednesday 9 Nov - WOD: 40 Cluster


Strength: 1 Hang Power Clean, 1 Hang Squat Clean, 1 Thruster

Sunday 6 Nov - 4-5pm Open Gym & WOD


This Sunday we have the Northern Territory Weightlifting Association Competition at CFD, starting at 9:30am. The Open Gym and WOD will be postponed to 4pm.
Get down to support our CFD ladies, who are competing.

WOD: Squat, Push Up, Kettlebell DeadLift, Kettlebell Lunge

Friday 4 Nov - WOD: 15 - 10 - 5 Squat Snatch; 5 Wall Climb After Each Set


Strength: 1 Power Snatch, 3 OverHead Squat