Monday 6 Oct - 3RM Back Squat. 3RM PushPress. 3RM Weighted PullUp

Huge thank you to the awesome CFD coaches that have been taking extra sessions this week while I have been sick, legends!

Sunday 5 Oct - Open Gym 2-4pm

Weightlifting Comp today at The NT Institute of Sport, Marrara. Starts at 11am. Come down and cheer them on!
Sarah, Andrew and Raymond McGinnes have skipped town and are off on another life adventure. It has been so good having Sarah and Andrew at CFD the last couple of years and more recently the delightful Raymond. Best wishes guys, you will definitely be missed here and we look forward to seeing you again.

Saturday 4 Oct - 3 Rnds - 10 Hang Power Clean (50/35), 20 PushUp, 3 Rnds - 10 KettleBell Swing (24/16), 20 SitUp, 3 Rnds - 10 Dumbbell Snatch (20/15), 20 Toes To Bar, 3 Rnds - 10 WallBall, 20 Mountain Climbers, 3 Rnds - 10 PushPress (50/35), 20 Squat

Free Intro Session at 10am

Sammy is competing this weekend, in Newcastle, at Demarc 3. Keep updated on her results as they happen here. Go Sam!!

Friday 3 Oct - 5 Rnds - Min 1 - 1 Rope Climb, Min 2 - 10m HandStand Walk, Min 3 - 200m Run.

2 Min Rest after each round
Strength - Snatch and OverHead Squat

Thursday 2 Oct - 'Open Test' - 20 Min AMRAP - 50 WallBall, 50 DoubleUnder, 40 Box Jump, 40 Toes to Bar, 30 Burpee, 30 Chest To Bar, 20 Power Clean (65/45), 20 Push Jerk (65/45), 10 Snatch (65/45), 10 Muscle Up

Compare to 14 Sep 2013

Wednesday 1 Oct - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Strength - Barbell Complex

Tuesday 30 Sep - 63-45-18 - Double Under, 21-15-9 DeadLift (100/70), 7-5-3 Wall Climb

Strength - DeadLift