Friday 20 Jun - 2 Rnd - 1k Run, 10m HandStand Walk, 50 SitUp

This Saturday CFD will be holding a 4 person team comp with The US Marines. 

Teams will be made up of 2 CFDers and 2 Marines, or as close as we can get to that ratio.

There will be 3 WOD's, starting at 8am and finishing up around 10am. 

It will be followed by a breakfast BBQ from 10am (bacon and eggs)

Utter Nutter will be there from 8am with Bullet Proof Coffees and delicious healthy treats.

The WOD's have been designed so that EVERYONE will be able to participate. 

The movements are kettlebell swings, wallballs, lunge steps, rowing and shoulder to overhead. 

Due to the comp 3pm Saturday will be an Open Gym, not a coached session.

So come in, get a few workouts done, make some new friends and have a free breakfast!

Thursday 19 Jun - 11 Min AMRAP - 11 Burpee Box Jump, 11 Dumbbell Snatch (20/15)

Strength - OverHead Squat

Wednesday 18 Jun - 30 Thruster (40/30), 30 PullUp. 3 Min Rest. 20 Thruster (50/35), 20 PullUp. 2 Min Rest. 10 Thruster (60/40), 10 PullUp.

Another outstanding weekend of competition for Sammy! 2nd place at Perth's 'Primal Throwdown' Here she is with her AlphaFit Crew and on the podium. Great work Sam, we are, as always very proud of you!
Strength - Thruster

Tuesday 17 Jun - 100-50-40-30-20-10 - Double Under. 10-9-8-7-6-5 - Hang Power Clean & Jerk (50/35)

Strength - Push Jerk
Huge thanks to the CFD Bar Loading Team, Kel, Rhys, Briant, MJ and Megan, who excelled in their duties this weekend at the National Masters Weightlifting Comp at Marrara Stadium. 

Monday 16 Jun - 'Tabata' - Squat, Dumbbell PushPress (15/10), Lunge Step, Ring Dip, Strict Toes To Bar, 10m Sprint

8 Rounds of Each. 2 Min Rest Between Stations

Sunday 15 Jun - Open Gym 2-4pm

Saturday 14 Jun - 'Partner WOD' - 100 OverHead Lunge Step (20/15), 90 Plate Ground To OverHead (20/15), 80 WallBall, 70 Toes To Bar, 60 Thruster (20/15), 50 Cal Row, 40 Burpee PullUp, 30 Ring Dip, 20 Sled Push (10m), 10 Tyre Flip

Sam is competing in Perth this weekend in The Primal Throwdown, presented by Southern CrossFit. The link to the website is here so you can follow her progress all weekend. GO SAM!!