Wednesday 10 Jun - 600m MedBall Carry, 30 WallBall, 400m Plate OverHead Carry (20/15), 30 Plate Ground To OverHead, 200m Farmers Carry (24/16), 30 KettleBell SumoDeadLift HighPull

Tuesday 9 Jun - 20 Min AMRAP - 5 Strict PullUp, 10 Bench Press (40/30), 15 Goblet Squat. Every 2 Mins do 5 x Box Jump (70/60)

Strength - Bench Press

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