Friday 23 Mar - In 40 Mins - 3RM Press, 2RM Push Press, 1RM Push Jerk. In any time remaining Max Cal (Row, Bike or SkiErg)

5:30pm is 18.5

Thursday 22 Mar - 1K Run, 80 Lunge Step, 60 Sit Up, 40 Box Jump Over, 20 Front Squat (60/40)

Strength - Front Squat

Wednesday 21 Mar - 12 Min AMRAP - 3 Rope Climb, 30 WallBall. 3 Min Rest. 12 Min AMRAP - 6 Wall Climb, 60 Double Under

Tuesday 20 Mar - 5 Rnd - 1 Min - Hang Power Snatch (40/30), 1 Min - AirBike, 1 Min - Knees To Elbows, 1 Min - Rest

Strength - Hang Power Snatch

Monday 19 Mar - 18.4

The power is back on at CFD! 

All session times back to normal.

Scaled Workout - Men DeadLift 61/83, Women DeadLift 43/61, PushUps (sub for HSPU) and Bear 

Crawl (sub for HS Walking)

Sunday 18 Mar - Open Gym 2-4pm

Saturday 17 Mar - Closed Due To Cyclone Marcus

Due to Cyclone Marcus CFD will be closed today

18.4 will now become our Monday WOD