Sunday 25 Nov - NTWA Weightlifting Comp - 10am

No Open Gym today. 

Lifting starts at 10am. BBQ will start about 12pm. 

If you are interested in competing in weightlifting comps next year then it would be a great idea to come in and watch this one.

Saturday 24 Nov - 3 Rnds - In 7 Minutes complete - 400m Run, 1 Rope Ascent, 5 Dumbbell Burpee DeadLift (15/10), 10 Toes To Bar, 20 KettleBell Swing (24/16), Max Burpees.

Score is total Burpees. 3 min Rest between Rnds
Good luck to Sam D competing this weekend at the Again Faster Comp in Ipswich. I will keep everyone updated on her progress via our FB page.

Friday 23 Nov - 5 Rnds - 10 Dumbbell Snatch (20/15), 20 Double Under

Strength - Barbell Walking….
The next NTWA weightlifting comp is being held at CFD this Sunday. Come along and support Aaron, he is CFD's only lifter this comp. Start time 10am. BBQ to follow. BYO drinks, food provided. 

Thursday 22 Nov - 30 MuscleUps

Sam W had his last session at CFD today and will be joining Bec in Sydney. CFD will not be the same without these two, it has been a great 2 years of WOD's and social occasions and we will all miss them.

Wednesday 21 Nov - Run 800m, 30 KettleBell OverHead Lunge Step (24/16), Run 600m, 20 KettleBell OverHead Lunge Step, Run 400m, 10 KettleBell OverHead Lunge Step

Amac's first MU!

Tuesday 20 Nov - Back Squat 5-5-5. Front Squat 3-3-3. OverHead Squat 1-1-1

Monday 19 Nov - 5x 3 Min AMRAP's #1 - Row. #2 - 5 DeadLift (70/50), 5 Bar Facing Burpee. #3 - 5 KettleBell Swing (32/24), 5 Burpee. #4 - 5 Knees to Elbows, 5 Burpee PullUp. #5 - 5 Box Jump (70cm/60cm), 5 Reverse Burpee

1 min rest between each AMRAP