Tuesday 24 Jun - 10 MuscleUp, 15 DeadLift (100/70), 20 Over The Bar Burpee, 25 GHD Back Extension, 30 MedBall Clean, 35 Knees to Elbows (from rings). Every 2 Minutes 1 Wall Climb

Strength - DeadLift

Monday 23 Jun - 4 Rnds - 400m Run, 10 Ring Dip, 20 PushUp, 30 Squat

Strength - Front Squat 

Sunday 22 Jun - Open Gym 2-4pm

Best Saturday morning at CFD ever! 

Thanks to the Marines and all the CFD members that made the morning one to remember.

Saturday 21 Jun - 'US Marines/CFD Team Comp'

Comp starts at 8am. 

If anybody would like to help out, rather than WOD, that would be much appreciated. 

Breakfast BBQ from 10am. (Feel free to attend that even if you are not competing or helping).

3pm is Open Gym only.

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