Sunday 9 Aug - Open Gym 2-4pm

Saturday 8 Aug - In 12 Mins - 21-18-15-12-9-6-3 - Toes To Bar, Burpee Box Get Overs. 2 Min Rest. In 12 Min - 21-18-15-12-9-6-3 - Calories (any machine), Devils Press. 2 Min Rest. In 12 Min - 21-18-15-12-9-6-3 - Double Unders, Thrusters

Partner or Solo WOD

Friday 7 Aug - ‘Partner WOD’ - In 11 Mins - 100 Burpees. In 11 Mins - 100 cal AirBike. In 11 Mins - 100 cal Row. In any remaining time - Max Dumbbell Snatch (22.5/15)

This WOD can also be done solo if you do your best work alone.

Thursday 6 Aug - Every 90 sec for 10 Rnds - 5 Hand Stand PushUp, 7 Power Clean (60/40)

Strength - Power Clean

Wednesday 5 Aug - 10 Rnds - 1 Strict Chest To Bar PullUp, 2 Wall Climb, 3 DeadLift (120/80), 4 DeadBall Over Shoulder (60/40), 10m Sled Push (150/100)

Tuesday 4 Aug - 12 Min AMRAP - 7 Ring PushUp, 14 Box Jump

Strength - Back Squat

Monday 3 Aug - 3 Rnds - 15 Dumbbell Shoulder To OverHead (22.5/15), 20 Box Step Up (22.5/15), 60 Double Under. 2 Rnds - 15 WallBall, 20 KettleBell Swing (24/16), 60 SitUp. 1 Rnd - 1K Run, 1K Row.

The CFD Cool Cats and Kittens strongly representing at the CF Abode comp and taking out 2nd place.

Well done Sam, Tai, Jess and Brody!

Session times today are 8:30am and 4pm