Saturday 22 Sep - 8am Session - 5k Run at East Point. 3pm Session 'Hopper Deck' at CFD

8am session is a 5k Run/Walk with the US Marines, Aus Army and anyone who wants to join them. Cost is $20 with proceeds going to Red Cross. If you haven't already filled out your registration form you need to get to the start line at 7:30am and register then. Cost on the morning though is $25. Look at that awesome running track, what a great way to start the weekend!

The 3pm session will be at the gym. We will draw a card from The Hopper Deck and do whatever the card tells us to do!

To all those from CFD hitting Tough Mudder in Melbourne this weekend - You guys are crazy, we can't wait to hear the stories when you get back. Go team!

Friday 21 Sep - 100 Toes to Bar, every minute on the minute 10 Lunge Steps. Then 100 Overhead Lunge Steps (25/20), every minute on the minute 3 Burpee

A reminder that the 8am session this Saturday is a 5k Run (or walk) with the US Marines. I guarantee there will be flag carrying and chants. It will be great so come along and enjoy it. I have entry forms at the gym so if you plan on being there fill one out by Friday.

 The 3pm WOD will be held here at CFD.

Thursday 20 Sep - 8 MIN AMRAP - 1 Clean & Jerk (75/50), 10 Double Under, 2 Clean & Jerk, 20 Double Under, 3 Clean & Jerk, 30 Double Under… continue increasing by 1 C&J and 10 DU's every round for 8 mins

Strength - Clean & Jerk
This Saturday the 8am WOD will be a 5k Run/Walk at East Point. It is a Red Cross fundraiser event organised by The Army, The Marines and Darwin Runners and Walkers Club. It starts at The Military Museum at 8am. Cost is $20. I have registration forms at the gym. If you want more info click here. The 3pm session (not a 5k run…) will be held at CFD.

Wednesday 19 Sep - 15 Min AMRAP - 3 MuscleUps, 6 HandStand PushUps, 9 V Sits

Casuarina Senior College invade CFD!

Tuesday 18 Sep - Deadlift 5-3-3-1-1-1

5RM Deadlift compare to 25 Jul 

1RM Deadlift compare to 19 Jun

Monday 17 Sep - 400m Farmers Carry (15/10), 50 Lateral Jump, 30 Burpee, 40 Lateral Jump, 20 Burpee, 30 Lateral Jump, 10 Burpee, 400m Farmers Carry (15/10)

Strength - Front Squat

Sunday 16 Sep - Open Gym 2-4pm