Tuesday 12 Mar - 3 Rnd - 1 Min Chest To Bar PullUp, 1 Min Burpee, 1 Min Rest, 1 Min Power Snatch, 1 Min Bar Facing Burpee, 1 Min Rest

Strength - Snatch Complex
Don’t forget to submit your 19.3 score

Monday 11 Mar - Open WOD 19.3 - 200ft Dumbbell OverHead Lunge (22.5/15), 50 Box StepUp (22.5/15), 50 Strict HandStand PushUp, 200ft HandStand Walk

Scaled version is dumbbell front rack lunge, handstand push-ups to a 5 inch elevation, bear crawl instead of handstand walking

Sunday 10 Mar - Open Gym 2-4pm

We need bar loading volunteers at the National Masters Weightlifting at Marrara Indoor Stadium next weekend!

There will be a bar loading training session at CFD starting at 1pm today (Sunday). Please come along if you would like to help.

Saturday 9 Mar - 21-18-15-12-9-6-3 - WallBall, Squat, Toes To Bar, V- Sit, KettleBell Swing (32/24) Box Jump Over

Friday 8 Mar - In 20 Mins - 800m Run, 60/40cal Bike, 60/40cal Row, 30/20cal Ski - in any time remaining max calorie of choice

Strength - Back Squat
5:30pm is 19.3

Thursday 7 Mar - 50 Burpee, 40 MedBall SitUp, 30 OverHead Squat (60/40), 20 GHD SitUp, 10 Wall Climb,

Strength - OverHead Squat

Wednesday 6 Mar - 5 Rnd - 1 Strict MuscleUp, 2 MuscleUp, 3 DeadLift

Strength - DeadLift