Friday 29 Mar - Rest Day

CFD is closed for the Good Friday public holiday

Thursday 28 Mar - On the Minute for 20 Mins - 1 Back Squat, 3 PushUp

Open WOD 13.4 can be done at the 12:30, 4pm, 5pm or 6pm session today, if you are not able to make it in over the weekend.
Easter Timings
Friday - Closed.
Saturday - 8am and 3pm.
Sunday - 2-4pm Open Gym.
Monday 8am and 3pm. 

Wednesday 27 Mar - Partner WOD - 10 x 400m Run, 4 x 500m Row, 10 x 40 DoubleUnder

1 Partner will work while the other rests. The work is shared between 2.  

Tuesday 26 Mar - 3 Rnds - 12 Toes To Bar, 9 Power Clean (50/35), 6 Knees To Elbows, 3 Power Snatch (50/35)

Aaron and Dan on their way to 18 and 22 MU's for WOD 13.3

Strength - Power Clean, Squat Clean and Front Squat

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!