Friday 19 May - 12 Min AMRAP - 12 PullUp, 6 KettleBell Snatch (24/16). 3 Min Rest. 12 Min AMRAP - 12 GHD Back Extension, 6 Dumbbell Snatch (25/17.5)

Skill - HandStand Walking

Thursday 18 May - 50 Triple Under, 40 Pistol Squat, 30 HandStand PushUp, 20 Dip, 10 Wall Climb

Strength - OverHead Squat

Wednesday 17 May - 15 Rnds - 1 Rope Climb, 7 PushPress (50/35)

Tuesday 16 May - 2 Rnd - 7 Bar MuscleUp, 14 Burpee Box Jump Over

Strength - Snatch and Clean & Jerk

Monday 15 May - In 20 Mins - 30 Back Squat (60/40), 600m Run, 20 Back Squat, 400m Run, 10 Back Squat, 200m Run. In time remaining - Max Strict HandStand PushUp

The May On Ramp Group are ready to WOD

Strength - PullUp

There is a 1k Burpee Challenge at the Waterfront on Saturday at 8am. Registrations close tonight (Sunday). Click here to register. More People = More Fun, let's do this!

Sunday 14 May - Rest Day

There is no Open Gym today due to the Level 1 Course being held at CFD.

Saturday 13 May - Run, Walk or Swim

This weekend we are hosting a CF Level 1 Trainers Course so we can't use the gym. 

Instead we are going to meet at the Waterfront Lagoon at 8:30am and 4pm. From there you can go for a swim, a walk or a run, then spend some time chilling out on the lawn with your CFD buddies and a refreshing beverage. Don't forget sunscreen, water, a towel and a hat. If you go for a run or walk somebody will be there to look after your belongings.