Tuesday 26 Apr - 25 Lunge Steps, 20 PullUps, 50 Tyre Jumps, 20 Double Unders, 25 Ring Dips, 20 Knees to Elbows, 30 KettleBell Swings (32/24), 30 SitUps, 20 Dumbell Hang Squat Cleans (15/10), 25 Back Ext, 30 WallBall, 3 Rope Ascent

Compare to 23 Sep

Monday 25 Apr - ANZAC DAY - REST DAY

CFD is closed all day.
Enjoy the ANZAC Day march in the City - starts at 9am!

Sunday 24 Apr - Open Gym 2-4pm

Open Gym is a good time to give Games WOD #5 a go!

CFD is closed Monday for ANZAC Day, but we are open Tuesday.

Saturday 23 Apr - 'Fight Gone Bad' - 3 Rnds - Wall Ball (8ft/10ft), Sumo Deadlift HighPull (25/35), Box Jump (60/50cm) Push Press (25/35) Row

 Compare to 27 Sep and 4 Dec

1 min per station, 1 min rest between rounds, total reps is score.

Friday 22 Apr - 4pm and 5:30pm Sessions Only Today - 40m OverHead Weighted Lunge Walk (15/10), 40m Bear Crawl, 40 PushUps, 400m Run, 20m OverHead Weighted Lunge Walk, 20m Bear Crawl, 20 PushUps, 200m Run, 50 Thrusters (30/20)

NO MORNING SESSIONS TODAY

Thursday 21 Apr - Games WOD # 5 - 20min AMRAP - 5 Power Clean (65/45), 10 Toes To Bar, 15 Wall Ball (10ft,9kg / 9ft,6kg)

For the ladies who are still on the Games Leader Board and intend to do this WOD as prescribed (as Rx'd) the wall ball weight with be 8kg instead of 6kg - we don't have 6kg medballs. The pound to kilo conversion puts the weight at just over 6kg anyway so we are only going 1.6 kilo heavier - easy!!

Wednesday 20 Apr - 'Michael' - 3 Rnds - 800m Run, 50 Back Ext, 50 SitUp

 LIFT - 2RM Squat Clean