Monday 3 Jul - 20 Kettlebell Swing (24/16), 30 SitUp, 20 Kettlebell Swing, 30 Box Jump, 20 Kettlebell Swing, 30 Lunge Step, 20 Kettlebell Swing, 30 Burpee, 20 Kettlebell Swing, 30 Squat

Strength - OverHead Squat

Sunday 2 Jul - Weightlifting Meet

CFD is hosting a weightlifting comp today. Come on down and show your support for the lifters from 11am. 

There will be no open gym today.

Saturday 1 Jul - 'Partner WOD' - 12Min AMRAP - DeadBall Over Shoulder. 12 Min AMRAP - Dumbbell Hang Clean & Jerk (15/10). 12 Min AMRAP - 200m Run

One Partner Works, One Rests, Swap Every Minute.
Weightlifting Comp at CFD this Sunday, starting at 11am.

 There will be no Open Gym tomorrow.

Friday 30 Jun - 30 Burpee PullUp, 30 Thruster (40/30), 30cal Row

Finisher - 1K Farmers Carry (24/16)

Thursday 29 Jun - 3 Wall Climb, 100 Double Under, 6 Wall Climb, 80 Double Under, 9 Wall Climb, 60 Double Under, 12 Wall Climb, 40 Double Under

Strength - Jerk

Wednesday 28 Jun - In 8 Min - 1K Run, In 7 Min - 800m Run, In 6 Min - 600m Run, In 5 Min - 400m Run, In 4 Min - 200m Run, In 3 Min - 10x10m Shuttle

Tuesday 27 Jun -. 0-10 Min - AMRAP - 5 Strict PullUp, 10 Strict HandStand PushUp, 15 Pistol. 10-20 Min - 2 RM DeadLift. 20-30 Min - AMRAP - 5 PullUp, 10 PushUp, 15 Squat