Tuesday 2 Jul - 5 Min AMRAP - Dumbbell Hang Clean Thruster (15/10), 4 Min AMRAP - 10m Farmers Carry (16/12), 3 Min AMRAP - MuscleUp, 2 Min AMRAP - Burpee Box Jump, 1 Min AMRAP - OverHead Lunge Step (20/15)

School holiday fun at CFD!

1 Min Rest between each AMRAP

Monday 1 Jul - 'Partner WOD' - 10x 200m Sprint. 10x 10 KettleBell Swing (24/16)

Nice work Kel S and Steph W, braving the cold murky waters of Lake Alexander for a triathlon!

There is no 7pm session due to Fireworks Night (Territory Day).

Sunday 30 Jun - Open Gym 2-4pm

That's right…….Sophie is bringing Pilates back to CFD. Don't miss it, especially if you are in the majority and could do with more stretch time in your life!

Saturday 29 Jun - Partner Park WOD - 10 x Hill Sprint, 6 x Up The Hill Bear Crawl, then (rep for rep) 50 Burpees, 50 V-Sits, 50 Jumping Squats

Meet at CFD at either 8am or 3pm, warm up will be a walk/jog down the hill to The Gardens.
Lets get outside and enjoy this beautiful dry season weather! Bring a friend along if you like.

Friday 28 Jun - 5 Min AMRAP - 5 Ring PushUp, 3 Front Squat (70/50). REST 3 MINS. 5 Min AMRAP - 6 DeadLift (70/50), 10 PushUp

Strength - Front Squat and OverHead Squat

Thursday 27 Jun - Run 400m, 40m Bear Crawl, 40 Box Jump, 40 KettleBell Swing (24/16), 4 Wall Climb, Run 200m, 20m Bear Crawl, 20 Box Jump, 20 KettleBell Swing, 2 Wall Climb, Run 100m, 10m Bear Crawl, 10 Box Jump, 10 KettleBell Swing, 1 Wall Climb

Wednesday 26 Jun - 'Grisabel' - 30 Rounds - 1 Snatch (60/40), 1 Clean & Jerk (60/40)