Tuesday 21 Aug - 15-10-5 Front Squat (60% of 1RM), Ring PushUp

Strength - Front Squat

Monday 20 Aug - 100m Run, 100m Lunge Step, 50 SitUp, 40 Box Jump, 30 Burpee, 20 KettleBell Swing, 10 WallBall, 100m Run, 100m Broad Jump

Great work on your first Triathlon Adam!

Compare to 30 Apr

Strength - Sumo DeadLift

Sunday 19 Aug - Open Gym 2-4pm

Saturday 18 Aug - 'Nicole' - 400m Run, Max PullUps OR 1RM Snatch, 1RM Clean and Jerk

'Nicole' - Score is Total Pullups
Congratulations to Nell and Greg on your marriage today, from all at CFD. Beautiful!

Friday 17 Aug - On the minute every minute for 15 minutes - 1 Snatch, 5 OverHead Squat

Yes, Kirsten got a handstand!!
Score is total weight lifted for the 15 rounds

Thursday 16 Aug - 'OPT Flight Simulator' Double Under 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

20 Min Time Cap

Compare to 10 Feb 

If you struggle with the elusive Double Under this is the WOD for you, seriously, you will have improved by the end of this session!

Wednesday 15 Aug - 15min AMRAP - 25m One Arm OverHead Lunge Step (24/16), 12 MedBall Clean/WallBall, 100m Sprint

All the best for your trip south Salli, we will be thinking of you and very much look forward to having you back at CFD