Thursday 18 Dec - 5 Rnds - 30 Sec Work, 30 Sec Rest - DeadLift (90/60), PushUp. Rest 3 Min. 4 Rnds - 30 Sec Work, 30 Sec Rest - KettleBell Swing (32/24), Squat. 3 Min Rest. 3 Rnd - 30 Sec Work, 30 Sec Rest - WallBall, Chest To Bar PullUp

Team CFD 26th place at The Allstars Final 2014

Wednesday 17 Dec - 50 Cal Row, 2 Min Rest, 40 Cal Row, 90 Sec Rest, 30 Cal Row, 1 Min Rest, 20 Cal Row, 30 Sec Rest, 10 Cal Row

Strength - Back Squat

Tuesday 16 Dec - 30 Squat Clean (60/40), 30 GHD Back Extension, 30 HandStand PushUp, 10 Wall Climb, 10 x10m Lunge Step, 10 Strict PullUp

Combined teams from 11 Mile, TopEnd and CFD competed in the Dragon Boat Regatta on Sunday, coming away with a 2nd place trophy for the mixed team and all female team events. Well done everyone, what an excellent day!
Strength - Weighted PullUp

Monday 15 Dec - 4 Rnds - 50 Double Under, 15 Knees To Elbows

Strength - Press and Dip

Sunday 14 Dec - Open Gym 2-4pm

Saturday 13 Dec - 2 Rnds - 1 Min KettleBell Swing, 2 Min Box Jump, 3 Min WallBall, 1 Min SumoDeadlift High Pull (32/24), 2 Min Box Step Up, 3 Min MedBall Clean. 3 Min Rest

Tomorrow (Sunday) is the Dragon Boat Regatta. If you would like to participate then be at Cullen Bay, (the Khalin oval side) at 10am (with $15 to register). There are 10 people to a boat. If we get 20+ people there will be 2 teams, If we have between 10-19 then we will cycle people through as there are a few races over 4 hours. Feel free to turn up even if you haven't put your name on the whiteboard, the more we get the better! This is a fun event and gives us a chance to use our fitness outside of the gym. Do it!

Friday 12 Dec - 10-8-6-4-2 - Power Clean (50/35), Front Rack Lunge, PushPress

 Faith and Wes competed in their first Olympic weightlifting comp last weekend at CFD. They did a great job overcoming the nerves and lifted really well. The next NTWA meet will be a 3 person team comp on the Australia Day long weekend. Let me know if you are interested in competing.

Strength - Barbell Complex