Sunday 9 Jan - Open Gym 2-4pm

 It's been a big week at CFD and most of you have aching muscles that need a good rest. Why not come in for Open Gym and work on some Mobility Stretching or get into some Lacrosse Ball and Foam Roll action under the big fan. I might even play some Kanye West for something different!

Also, everyone should read this click here, it's my favourite from Lisbeth so far.

Saturday 8 Jan - 'Marcus' - 10 DB Squat Clean Thruster (15/10), 9 Burpees, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip , 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run

 Work from 10-1 then back up from 1-10 - the 800m run is only done once. 

Happy Birthday Marcus!!

Friday 7 Jan - 3 Rnds - 20 Thruster (40/30), 30 SitUp

Bring a pair of long socks and we will practice rope climbing.

Thursday 6 Jan - 7 Rnds - 3 Front Squat (80/55), 7 L PullUps

Hitting the compound 'hill' early on a Saturday morning!

Wednesday 5 Jan - 3 Rnds - 600m Run, 20 DeadLift(60/40), 10 Toes to Bar

Lift - 5x5 Bench Press

Tuesday 4 Jan - 10min AMRAP - 200m Run, 4 Ring Dip, 8 KB Swing (24/16)

 

 Feedback from you guys is telling me that you would like to know what lift you are doing before the WOD each day so from now on I will write it here, under the picture, like this...

LIFT - 2RM Clean and Jerk

This means you can check on logsitall.com, beyond the whiteboard, your notebook or wherever you record all your lifts so you know what you should be aiming to improve on - you do record them right??? If not start right now - it's important. 

Monday 3 Jan - 4 Rnds - 7 Hang Power Clean (40/30), 10 Burpees

Hi Bruce, great tyre flipping pic!
The details for the Darwin Australia Day Fun Run can be found here. CFD will be closed that morning (Wednesday 26th) and I hope you will all be at the fun run instead! All afternoon sessions will still be on. So you could run in the morning and WOD in the afternoon - sweet!!