Saturday 6 Jul - 'Fight Gone Bad' - 3 Rnds - Wall Ball, Sumo DeadLift HighPull (35/25), Box Jump, Push Press (35/25), Row

1 min at each station. 1 min rest between rounds.

Compare to 26 Feb

Friday 5 Jul - Run 800m then 3 Rnd - 1 Rope Climb, 10 Hang Clean (50/35), 10 Knees to Elbows then Run 400m

Strength - Hang Clean and OverHead Squat
Bring long socks for the Rope Climbs!

Thursday 4 Jul - 21-18-15-12-9-6-3 Row (for calories), Dumbbell Snatch (20/15)

Val and Jane competing in the 2.1k Fannie Bay swim last weekend, that's 1 hour of ocean swimming, great job guys! 

Strength - PushPress

Wednesday 3 Jul - 15-10-5 - HandStand PushUp, 150-100-50 - Double Under

Strength - Snatch

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!