Monday 19 Apr - Every 2 Mins - 8 Rnds - 3RM Back Squat. Every 2 Mins - 8 Rnds - 2RM Front Squat

Well done on a great weightlifting competition Stacey, Nat, Amanda (coach), Amy and Val.

Sunday 18 Apr - Open Gym 10-11am

Well done Micah, what a little legend!

WOD - 5 Rnds - 10 Burpee Box Step Up, 5 Cal Row, 10 Burpee Knee Raise, 5 Cal Row, 10 Burpee Mountain Climber, 5 Cal Row

Saturday 17 Apr - 12 Min AMRAP - 100 Double Unders, 200m Run, 300m Row. 30-20-10 - KettleBell Thruster (24/16), V-Sit. 7 Rnds - 7 Box Jump Over, 7 ToesTo Bar, 7 Dumbbell Press (15/10)

Friday 16 Apr - In 16 Mins - 10-1 - Bench Press (40/30), Strict PullUp. In 16 Mins - 10-1 - Dumbbell Squat Snatch (20/15), Dumbbell Weighted SitUp

Thursday 15 Apr - Partner WOD - In 35 Mins - 400m MedBall Carry, 50 WallBall, 400m Dumbbell Carry (15/10), 50 Box StepUp, 400m Suitcase Carry (24/16), 50 KettleBell Swing, 400m Plate OverHead Carry (20/15), 50 Devils Plate Ground To OverHead. In any time remaining - Row

CFD’s resident triathletes, Nat and Daf.

Wednesday 14 Apr - 100 Press (20/15), 3 Rope Climb, 80 Atomic SitUp, 3 Rope Climb, 60 Dumbbell Push Press (15/10), 3 Rope Climb, 40 Russian Twist (20/15), 3 Rope Climb, 20 Hand Release PushUp, 3 Rope Climb

Tuesday 13 Apr - 3 Rnds - 400m Run, 20m HandStand Walking, 20 PullUp

Skills WOD - 20 Pistol Squat, 10 Strict HandStand PushUp, 5 Strict Toes to Bar