Monday 9 May - 400m Run then 21-15-9 KettleBell Swing (24/16), Power Clean (60/40) then 400m Run

LIFT - 5RM Front Squat

Sunday 8 May - CFD Closed

Amy D in Scottsdale, Arizona!!

CFD is closed this weekend while we attend an Olympic Lifting Course. Back to business as usual on Monday

Saturday 7 May - CFD Closed

Use today to go for a bike ride, a walk along the beach, a run along the Esplanade, or just relax!

Friday 6 May - 15 Min AMRAP - 40 Double Unders, 20 SitUps, 10 Ring Dips

A reminder that CFD will not be open this weekend

Thursday 5 May - 'Tabata Something Else' - PullUps, PushUps, SitUps, Squats

 Compare to 20 Sep and 18 Jan
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
There will be no sessions at CFD this weekend due to the Olympic Weight Lifting Course

Wednesday 4 May - 21-15-9 - Dumbbell Hang Power Clean (15/10), DB Front Squat, DB Push Jerk

Tuesday 3 May - '1/2 Kelly' - 5 Rnds - 200m Run, 15 WallBalls, 15 Tyre Jumps

 Compare to 12 Jan
LIFT - 5RM Thruster