Friday 16 Dec - 21-15-9 - Power Clean (60/40), Squat, KettleBell Snatch (16/12), PushUp, Box Jump

Thursday 15 Dec - Press 5-5-5, Push Press 3-3-3, Jerk 1-1-1

Wednesday 14 Dec - Run 800m, 30 Double Under, 20 WallBall, 10 Toes To Bar, Run 600m , 30 Double Under, 20 WallBall, 10 Toes To Bar, Run 400m, 30 Double Under, 20 WallBall, 10 Toes To Bar, Run 100m, Lunge Walk 100m

Tuesday 13 Dec - 2 Rnds - 5 Min Row, 4 Min Squat Clean (70/50), 3 Min HandStand PushUp, 2 Min Box Jump, 1 Min KettleBell Swing (24/16)

  Score = total reps (row score is calories). 3min rest between rnds.

Awesome work to all from CFD who competed in the Power Pit Gym Power Lifting Competition on the weekend - Mark V, Kenny, Char, Kel R (2nd), Geoff, Rhys (3rd) and Kelvin (4th).

Monday 12 Dec - 7 Rnds - 7 Thruster (40/30), 7 Burpee

 Strength - Back Squat

Sunday 11 Dec - Open Gym 2-4pm

Saturday 10 Dec - 'Eva' - 5 Rnds - Run 800m, 30 KettleBell Swing (32/24), 30 PullUp

If you are doing the Power Lifting Comp on the weekend be at Power Pit Gym, 55 Alawa St, by 11am Sunday for weigh in. If you are going to along to watch start time is 12noon.