Friday 6 Dec - 'Jackie' - 1K Row, 50 Thruster (20/15), 30 PullUp

Strength - Weighted Dip
Saturday 10am is the last intro session at CFD for the year. 

Thursday 5 Dec - 21-15-9 - WallBall, Reverse Burpee

Strength - Press and Turkish GetUp

Wednesday 4 Dec - 27 Min AMRAP - 20 Front Squat (60/40), 7 Ring Dip, 20 SitUp, 7 Toes To Bar

Tuesday 3 Dec - 4 x 4 Min AMRAP - 4 Strict HandStand PushUp, 8 MedBall Clean, 12 KettleBell Snatch (24/16)

1 Min Rest between AMRAP's
Strength - Snatch Balance

Monday 2 Dec - 3 Rnds - 800m Run, 5 Press (40/30), 10 Push Press, 15 Push Jerk

Strength - Clean & Jerk

Sunday 1 Dec - 2-4pm - Open Gym

No Pilates tomorrow

Saturday 30 Nov - 'Team WOD' - 400m Tyre Flip, 3x 100m Sled Drag, 50 Squats, 50 PushUps, 50 Situps, 400m Run

Today at 11am we are having an outdoor fun day at Lake Alexander with 11Mile to celebrate the excellent year we have had! If you have never tried Stand Up Paddle Boarding (SUP) come and give it a go, it's not even hard! Slack lining on the other hand, now that's a different story…..Or you can just sit on the grass, or in the lake, drinking beer and eating BBQ food.