Monday 25 Mar - 16 Min AMRAP - 10 HandStand PushUp, 20 Burpee, 30 KettleBell Swing (24/16)

Strength - Push Jerk and Split Jerk
CFD will be closed for the Good Friday Public Holiday. The Games WOD for this week will be programmed in for Saturday (both the 8am and 3pm session). However, if you can't make it in over the weekend you can do the games WOD on Thursday at either the lunch time session, 4pm, 5pm or 6pm. We will also still be running the Games WOD during Open Gym on Sunday.

Sunday 24 Mar - Open Gym 2-4pm

Need to do Open WOD13.3? Get it done at Open Gym, last chance!
Great work to those who did 150 wall balls Friday and a 5k run Saturday, fit for life!

Saturday 23 Mar - 8am session = 8:30am - 5k Run. Start at Parliament Lawns (opposite Deck Bar). Finish at Deck Bar

After the 5k Run there will be a $10 breakfast at The Deck Bar (9am). The Blood, Sweat and Fears organisers will be there to discuss the course and answer all our questions. Even if you are not entering the BS&F event you should still come down for the 5k run and/or a cheap breakfast!

The 3pm session is still on, Hopper Deck!

Friday 22 Mar - Open WOD 13.3 - 12 Min AMRAP - 150 WallBall, 90 DoubleUnder, 30 MuscleUp

Compare to 16 Mar 2012

WallBall standard is 20lbs/10ft for guys and 14lbs/9ft for the ladies.

Don't be discouraged by the inclusion of MuscleUps in this WOD. Just one WallBall and you are on the scoreboard, lets get through 150 of those before we worry about Double Unders and MuscleUps!

This Saturday the morning WOD will be a 5k run with the Blood, Sweat and Fears organisers (8:30am start). There will be no 8am WOD at CFD, 3pm will still be on. The 5k Run details are here.

Thursday 21 Mar - 3-3-3 OverHead Squat, 2-2-2 Snatch Balance

Wednesday 20 Mar - 50 SitUp, then 3 Rnds - 15 WallBall, 10 KettleBell Swing (32/24), 5 Bar MuscleUp, then 50 SitUp

Photo shoot for the NT News

Tuesday 19 Mar - 2 Rnds - 25 DeadLift (120/80), 400m Run. Rest 2 mins between each round

Michael, the latest member to join the CFD coaching team, competing on the weekend at NTIS
Strength - Bench Press and Weighted PullUp