Sunday 3 Aug - Open Gym 2-4pm

Remember Monday is a Beach WOD at Casuarina Beach, 8am and 3pm

Saturday 2 Aug - 10 Min AMRAP - 7 DeadLift (60/40), 7 Toes To Bar, 1 Wall Climb. 3 Min Rest. 21-15-9 - PullUp, PushUp, Squat. 2 Min Rest. 3 Rnds - 40 Double Under, 8 Dumbbell Squat Clean (20/15), 1 Rope Climb

Free Intro Session at 10am today

Friday 1 Aug - 'Grace' - 30 Clean & Jerk (60/40)

 Strength - Overhead Squat
Today is Sally's last day at CFD before moving to Brisbane. Come in after 5pm to say goodbye and have a beer (BYO).
Monday is a public holiday, sessions times are 8am and 3pm - both sessions will be at Casuarina Beach. Park in the car park before the surf life saving club and walk down the track to the beach.

Thursday 31 Jul - 5 Rnds - In 4 Mins - Run 400m, Max Dips

 Strength - Bench Press

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.