Wednesday 30 Jul - 10 Rnds - 5 KettleBell Swing (32/24), 5 HandStand PushUp

Strength - Snatch

Tuesday 29 Jul - 3 Rnds - 4 Mins WallBall, 3 Mins - Burpee PullUps, 2 Mins - Power Clean (50/35), 1 Min Box Jump, 30 Sec - Burpee

Monday 28 Jul - 5 Min Ladder - Wall Climb, Cluster (60/40), Strict PullUp. Rest 3 Mins. 50 Toes to Bar, 100m Suitcase Carry Left Arm (32/24), 100m Suitcase Carry Right Arm (32/24)

Strength - Back Squat

The 5 min Ladder is 1 rep of each, then 2 reps of each and so on until 5 Mins is up.

Sunday 27 Jul - Open Gym 2-4pm

It was time to say goodbye to long term CFDers Brad and Ali today as they are heading off on an amazing life adventure around Europe. Then they are heading back to Victoria to live. Best wishes guys from us all, very sad to see you both go but we all love that you are living life to the fullest!

Saturday 26 Jul - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat OR 'Mary' - 20 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 PullUp

Buy In - 1k Run. Cash Out - 400m Run

Friday 25 Jul - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest

 Public Holiday - Session times are 8am and 3pm

Thursday 24 Jul - 10-1 - PushPress (60/40), DeadLift (60/40), BackSquat (60/40)

Strength - Bear Complex