Thursday 2 Jun - 1k Run, 30 HandStand PushUp, 1k Run

 This is Games WOD #1 from the CF Regionals - except we have subbed a 1k run instead of 1k row

Wednesday 1 Jun - 1 Clean on the minute every minute for 15 minutes then a choice between Max Double Under, Max Squat or Max Dist Run in 10mins

  Compare to 22 Nov

Score is total weight combined for all 15 lifts

Tuesday 31 May - 21-15-9 DeadLift (60% of your 1RM), Tyre Jump (24"/20")

Pic from our Friday afternoon BBQ - we need to have these more often, good times!
Strength - DeadLift
This is WOD #3 from the 2011 CF Regional Games, the only difference is the weight and height. If you would like to give the games version a go the DeadLift weight is 140/90 and the jump height is 30"/24"

Monday 30 Jun - 3 Rnds - 5 Ring Dip, 10 PullUp, 15 OverHead Squat (40/30)

Compare to 23 Mar

Strength - Hang Power Clean

Sunday 29 May - Open Gym 2-4pm

Many 5k run PR's - awesome work everyone!!

If you are planning on competing in the Olympic Weight Lifting Comp next Saturday (Snatch, Clean and Jerk) then Open Gym would be a good time to work out your start weight for each lift

Saturday 28 May - 20 Burpee, 100 KB Swing (16/12), 20 Burpee, 75 Double Under, 20 Burpee, 50 Front Squat (20/15), 20 Burpee, 25 10m Shuttle Run, 20 Burpee

Friday 27 May - 5k Run

CFD Will Not Open Friday - All Sessions Will Be At Fannie Bay

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5k Run will Start and Finish at the Monument on the corner of Ross Smith Ave and East Point Road.

If 5k sounds way too far there is a 1k, 2k, 3k and 4k option! 

After the 5:30pm session there will be beers and a BBQ on the grass overlooking the water. BYO chair and drinks, I will provide meat and some salad!
All sessions times are as per normal Friday timings - 5:45am, 6:30am, 8am, 4pm and 5:30pm