Tuesday 26 Jan - Team of 3 WOD - 9 Min AMRAP - Bike Erg, Box Step Up (22.5/15). 9 Min AMRAP - Ski Erg, Farmers Carry (32/24). 9 Min AMRAP - Row, Sledge Hits. 9 Min AMRAP - Air Bike, GHD Back Extension. 9 Min AMRAP - Burpees, Dumbbell OverHead Lunge (22.5/15)

CFD representing well at the first NTWA comp for the year. Great work on the platform by Helen, Kwow, Maria, Nat, Robyn and Stacey

Session times today 8:30am and 4pm

Monday 25 Jan - 15 Rounds - 1 Power Snatch, 2 Snatch, 3 OverHead Squat

Sammy at The Notorious Classic in Hobart on the weekend. 

She finished 2nd after 10 WOD’s! Great work Sammy. 

Special thanks to Amy and Alex for the live feeds and footage from the event. 

It was much appreciated by us all watching from home.

Strength - Snatch Complex

Sunday 24 Jan - Open Gym 2-4pm

Saturday 23 Jan - 3 Rnds - Min 1 - Toes To Bar, Min 2 - Atomic SitUps, Min 3 - Rest, Min 4 - Power Cleans (50/35), Min 5 - Push Jerks, Min 6 - Rest, Min 7 - Box Jump Over, Min 8 - Box Jump, Min 9 - Rest, Min 10 - KettleBell Swing (24/16), Min 11 - KettleBell Snatch, Min 12 - Rest

Friday 22 Jan - ‘Ellen’ - 3 Rounds - 20 Burpee, 21 Dumbbell Snatch (22.5/15), 12 Dumbbell Thruster (22.5/15)

 Strength - OverHead Squat

Thursday 21 Jan - In 5 Mins - 200m Run, 15/12 Cal Row, 30 Mountain Climber - Rnd 1 - Max PullUps, Rnd 2 - Max Lunge Steps, Rnd 3 - Max Knees To Elbow, Rnd 4 - Max Bear Crawl, Rnd 5 - Max Jumping Squat, Rnd 6 - Max Russian Twist (15/10)

Wednesday 20 Jan - 3 Rounds - 20 PushUp, 30 SitUp, 40 Squat

 Strength - Turkish GetUp