Monday 26 Sep - 3 Rnd - 15 Toes To Bar, 10 Power Clean

The weight of the bar increases each round. Ladies 35/40/50, Men 50/60/75

Strength - Clean Complex

Sunday 25 Sep - Open Gym 2-4pm

 Weightlifting Comp today, kicks off at 11am, will finish around 2pm.

 Come on down and support local lifters braving the platform, plenty of CFDers representing. 

Saturday 24 Sep - 'Partner WOD' - 1K Run, 100 WallBall, 800m Run, 80 Dumbbell PushPress (15/10), 600m Run, 60 Box Jump Over, 400m Run, 40 PullUp, 200m Run, 20 Wall Climb

If you would rather do this WOD as a solo effort go right ahead!

Friday 23 Sep - 7 Rnd - 4 Power Clean (60/40), 4 Front Rack Lunge (60/40)

Strength - Power Clean and Front Rack Lunge

Thursday 22 Sep - 5 Min Row, 5 Min PushPress (40/30), 2 Min Row, 2 Min PushPress

Excellent results from The Mitchell St Mile on Sunday, Bec P, 1st place Open Division, Will, 6th place in Defence and Services and Manfred, 12th place Open Division
Skills WOD - 20 Min Up Ladder - Strict HandStand PushUp, Strict MuscleUp, Strict Toes To Bar

Wednesday 21 Sep - 20-16-12-8-4 - Hang Power Snatch (40/30), 5-4-3-2-1 - Rope Climb. 200m Run after each set

 Jess, Base Camp Everest!
Strength - Hang Power Snatch

Tuesday 20 Sep - Death By...... Back Squat, Double Under, Pistol Squat