Saturday 2 Jul - 4 Rnd - 1 Min - WallBall, 1 Min - Box Jump, 1 Min - Row, 1 Min - KettleBell Swing (24/16), 1 Min - Toes To Bar, 1 Min - Run, 2 Min Rest

Friday 1 Jul - Tabata - Row, PushUp, OverHead Lunge (20/15)

Strength - Snatch, Snatch Balance and Snatch DeadLift

There will be no 5:30pm session tonight, there will be fireworks though!

Thursday 30 Jun - 5 Rnd - 10 HandStand PushUp, 15 Front Squat (60/40)

                                               Skills WOD - Frog Stand, MuscleUp, Pistol

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!