Saturday 15 Sep - 'Partner WOD' - 20 Rnds - 10 Double Unders, 10 SitUp, 10 Dumbbell Clean Thruster (15/10), 10 Box Jump

Partner 1 completes 1 round while partner 2 rests. Then partner 2 completes the next round while partner 1 rests. Continue until 20 rnds are done (10 each). A 400m run is done on completion of 20 rnds, time is called once both people have crossed the finish line. 

One more thing… partner up with somebody you don't know, it's make a friend day at CFD!

Friday 14 Sep - 50 Push Press (40/30), 40 PullUp, 30 Power Clean (40/30), 20 Box Jump, 10 GHD SitUp

Big day of 1st's yesterday, Woody, Brad and Pete M got muscle ups, Ashley got a handstand, Fiona got a pullup and Annie made friends with the 24kg KB, great day! Then Carl gets himself on a CrossFit Journal vid, click here to check it out!

Thursday 13 Sep - 6 Rnds - Row 500m, Run 500m

Rest as required between rounds

Wednesday 12 Sep - 3 Rnd - 7 Front Squat (60/40), 14 KettleBell Swing (32/24), Run 200m

DPD competing in Sydney on the weekend, good work Dave!

Tuesday 11 Sep - 5 Min AMRAP - 1 Strict PullUp, 2 PushUp, 3 Squat

The super 6 and their cheer squad
Strength - Press

Monday 10 Sep - Every 2 Mins for 20 Minutes - 18 Double Under, 9 SitUp, 3 Snatch

Strength - Snatch
Absolutely outstanding effort from the 6 CFD athletes who competed this weekend at CFT.
The final standings and photos are up on our FB page.

Sunday 9 Sep - Open Gym 2-4pm