Tuesday 22 Apr - 3RM Press, 2RM Thruster, 1RM Back Squat

Monday 21 Apr - 5 Rnds - 10 HandStand PushUp, 10 Dumbbell Snatch (25/20), 10 Burpee/Toes To Bar, 10 Cal Row, 10 Clean & Jerk (60/40)

8am and 3 pm sessions only today

Sunday 20 Apr - Open Gym 2-4pm

Easter Monday timings are 8am and 3pm

Saturday 19 Apr - 'Tabata to 100' - Burpee, Power Clean (50/35), Squat, SitUp

20 secs of work followed by 10 secs of rest until 100 reps of each exercise are completed.

Friday 18 Apr - 800m Run, 50 KettleBell Snatch (16/12), 50 KettleBell Thruster, 50 KettleBell Swing, 400m Run, 30 PullUp, 30 Toes To Bar, 30 Ring Dip, 200m Run, 10 Tyre Flip, 10 Rope Climb, 10 Wall Climb

Good Friday session times are 8am and 3pm

Thursday 17 Apr - 'Death By' - 10m Farmers Carry (32/24), Box Jump, 20m Row

Wednesday 16 Apr - On The Minute for 8 Mins - Odd - 5 Power Snatch, Even - 20 Double Unders. On The Minute For 8 Mins - Odd - 5 OverHead Squat, Even - 20 Double Unders

  

Strength - Snatch Balance and Power Snatch

Great work to all those who competed in the NTWA Weightlifting comp on the weekend. CFD and 11 Mile were well represented and everyone did very well.