Saturday 1 Sep - 3 Rnds - 30m Prowler Push, 30 OverHead Reverse Lunge Steps (20/15), 30 Dumbbell Snatch (20/15), 200m Run

Tomorrow (Sunday) there are 2 events to check out. Firstly the Fernwood All Girls Tri is on at Lake Alexander, starts at 7:30am - there are at least 5 from CFD entered so get along and cheer them on!

 Secondly, the NTWA weightlifting comp is at CF Territory, Berrimah, start time 10am. Our lifters are more likely to beat their previous lifts if they have crowd support, so be there for them!

Friday 31 Aug - Run 800m, 30 Back Extension, 20 Dumbbell Hang Squat Clean (20/15), 10 PushUp, Run 800m

Strength - Back Squat

Thursday 30 Aug - 15 min AMRAP - 3 Snatch (60/40), 6 Pistol, 9 Ring Dip

Wednesday 28 Aug - 2 Rnd - 100 Double Under, 30 Box Jump

Strength - Snatch Grip DeadLift

Awesome effort to all those who gave 'The Sevens' a go, epic WOD!

Tuesday 27 Aug - 'The Sevens' - 7 Rnds - 7 HandStand PushUp, 7 Thruster (60/40), 7 Knee To Elbow, 7 DeadLift (110/75), 7 Burpee, 7 KettleBell Swing (32/24), 7 PullUp

Monday 26 Aug - Power Clean 5-3-3-1-1-1

Sunday 25 Aug - Open Gym 2-4pm

8am 

3pm

Excellent day at the rock climbing centre, we will be back for sure!