Friday 30 May - 16 Min AMRAP - 5 MuscleUp, 25 Pistol Squat, 50 SitUps

Babies everywhere at CFD last weekend, Ray, Evie, Ruby and Drew. There are a couple more to arrive over the next few months too!

Thursday 29 May - 'Air Force WOD' - 20 Thruster (40/30), 20 SumoDeadLift HighPull, 20 PushJerk, 20 OverHead Squat, 20 Front Squat

Every Minute, On The Minute 4 Burpees (including the first minute). 20 Min Time Cap

Wednesday 28 May - 'GI Jane' - 100 Burpee PullUp

Strength - Clean

Tuesday 27 May - 'Diane' - 21-15-9 - DeadLift (100/70), Handstand PushUp

Compare to 10 Oct
Strength - Snatch Balance and OverHead Squat

Monday 26 May - Run 800m, 2 Min Rest, Run 600m, 2 Min Rest, Run 400m, 1 Min Rest, Run 200m, 1 Min Rest, Run 400m, 1 Min Rest, Run 600m, 2 min Rest, Run 800m

Sunday 25 May - Open Gym 2-4pm

Need to practice your OverHead Squat, HandStand PushUp or Bar MuscleUp?? Then Open Gym is where you need to be!

Saturday 24 May - 'Filthy 50's' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Free Intro Session at CF 11 Mile today, 10am.

Utter Nutter Pop Up Market at CFD for the 8am AND 3pm session today, bring some cash, grab a post WOD coffee & brownie and stock up on your paleo treats for the week!
50 of your favourite exercises and Utter Nutter in the house, what an excellent start to your weekend!