Sunday 4 Dec - Open Gym 2-4pm

 

Next weekend, Sunday 11 Dec, Power Pit Gym, in Alawa, are holding a Power Lifting Competition - DeadLift, Back Squat and Bench Press (3 attempts at each for a 1RM). It is free and aimed at first time competitors. There is a flyer on the noticeboard at CFD with more info. Let me know if you are keen to have a go. Open Gym would be a good time to work out your start weight for each lift!

Saturday 3 Dec - 3 Rnds - 5 DB Clean and Jerk (20/15), 10 Burpee, 15 Knees to Elbows, 20 Double Unders, 600m Run

Friday 2 Dec - 4 Rnds - 20 Hang Snatch (20/15), 10 PullUp

Thursday 1 Dec - 'Michael' - 3 Rnds - 800m Run, 50 Back Extension, 50 Sit Up

 

Compare to 20 Apr

Wednesday 30 Nov - OverHead Squat 1-10, 1-20, 1-30

Compare to 27 Jul

Tue 29 Nov - 10 DB Squat Clean Thruster (15/10), 9 Burpee, 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

 Compare to 17 Aug

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

There are rope climbs so bring long socks or long pants. If you don't have either then you will do the rope climbing progression.

Monday 28 Nov - 15-12-9-6-3 Power Clean (60/40), Bar Facing Burpee

 First place, nice Amy! Photos of the other CFD lifters will be posted over the next few days.

Compare to 7 Sep

Strength - Press