Wednesday 29 Jun - 50-40-30-20-10 - Double Under, 5-4-3-2-1 - Rope Climb, 50-40-30-20-10 - SitUp, 5-4-3-2-1 - Wall Climb

Tuesday 28 Jun - 3RM DeadLift. 2 RM Power Snatch. 1 RM Clean

We are really going to miss this guy! Thanks for spending time with us Lane, it's been sensational having you hang out with us the past 5 months. Hopefully you shall return one day soon. 

Monday 27 Jun - 7 Min AMRAP - Burpee

Strength - Back Squat, Front Squat

Sunday 26 Jun - Open Gym 2-4pm

June On Ramp, welcome to CFD! 

Saturday 25 Jun - 60 Min AMRAP - 17 Power Clean (60/40), 75 Squat

On completion of a round - Unload the barbell and carry it 200 meters away. Return to the plates, carry one forward to the barbell. Retrieve the second plate, carry it forward. Reload the bar for the next round.

Credit to CFHQ for this WOD, celebrating the founding of the United States Army

Friday 24 Jun - OTM - 5 Mins - Max Strict PullUp. OTM - 5 Mins - Max Bench Press @ 75% of 1RM. OTM - 5 Mins - Max HandStand Walk

Strength - Bench Press

Thursday 23 Jun - 10 Cluster (50/35), 10 SumoDeadLift HighPull (50/35), 100 DoubleUnder, 8 Cluster, 8 SumoDeadLift HighPull, 80 DoubleUnder, 6 Cluster, 6 SumoDeadLift HighPull, 60 DoubleUnder, 4 Cluster, 4 SumoDeadLift HighPull, 40 Double Under

Skills WOD - 5 Min AMRAP - 1 Legless Rope Climb, 10 Pistol Squat