Monday 8 Jun - 4 Rnds - 30 Sec Toes To Bar, 30 Sec Rest. 4 Rnds - 30 Sec DeadLift (75/50), 30 Sec Rest. 4 Rnds - 30 Sec Jumping Squat, 30 Sec Rest

Strength - DeadLift

8am and 3pm sessions today

Sunday 7 Jun - Open Gym 2-4pm

Last weekend CFD was fortunate enough to host Damon Kelly for a few weightlifting seminars. It was a great weekend where everybody improved on their form in the olympic lifts. Hopefully he will be back soon.

Saturday 6 Jun - 'Trio WOD' - 2 Rnds - 100 SitUps, 100 Squats, 100 PushUps, 50 Box Jumps, 50 Cal Row, 50m OverHead LungeStep(20/15)

1 Person Works, 1 Person Rests, 1 Person Runs 400m

Friday 5 Jun - Run 800m then 3 Rnds - 7 Thruster (60/40), 14 Wall Ball then Run 800m

Strength - Thruster

Thursday 4 Jun - 150 Double Unders, 40m Sled Push, 30 Pistols, 20 Dips, 10 Wall Climb, 5 Rope Climb, 20 Dips, 30 Pistols, 40m Sled Push, 150 Double Unders

Wednesday 3 Jun - 3 Rnds - 1 Min MedBall Clean, 1 Min Dumbbell PushPress (15/10), 1 Min Rest, 1 Min Knees to Elbows, 1 Min KettleBell Swing (24/16), 1 Min Rest

Strength - Back Squat

Tuesday 2 Jun - 2 Rnds - 1K Run , 50 Burpee

Skills WOD - 2 Rnds - 2 Mins  MuscleUp, 2 Mins HandStand Walking, 2 Mins Pistol Squat