Friday 20 Jan - 5-4-3-2-1 - Bar MuscleUp, Press (50/35)

Rob taking The Darwin Dragons thorough a lifting session last weekend
Strength - Bench Press

Thursday 19 Jan - 3RM Power Snatch. 3RM Power Clean

Wednesday 18 Jan - 500m Row, 50 Box Jump, 50 Toes To Bar, 400m Row, 40m Bear Crawl, 40 Toes To Bar, 300m Row, 30 HandStand PushUp, 30 Toes To Bar, 200m Row, 20 Jumping Squat, 20 Toes To Bar, 100m Row, 10 Wall Climb, 10 Toes To Bar

Tuesday 17 Jan - 'Tabata' - Strict PullUp, Ring PushUp, V-Sit, Goblet Squat (16/12)

There is a 5 min break between each movement. In that break Run 400m then rest the remainder of the time.

Monday 16 Jan - 'Elizabeth' - 21-15-9 - Clean (60/40), Ring Dip

The first On Ramp group of 2017, pulling weird faces so they should fit right in!

Skills WOD - 10 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat, 15sec 1 Arm Hang

Sunday 15 Jan - Open Gym 2-4pm

63kg deadlift at 63 years old. Good work mum!

Saturday 14 Jan - 1K Run then 5 Rnds - 20 KettleBell Swing (24/16), 20 WallBall, 20 Box Jump. Then 1K Run

In all the excitement of Xmas and New Years I forgot to post about this momentous occasion. 

Hayley and Mark have made their family even bigger with the early arrival of Zander Marley Chadwick, well done guys, looking forward to seeing him at CFD soon.