Monday 13 Jun - CLOSED

 CFD is closed for the public holiday. Enjoy a rest day!

Sunday 12 Jun - Open Gym 2-4pm

 CFD is closed Monday

Saturday 11 Jun - 100 PullUps, 100 KB Swing (24/16), 100 Double Under, 100 OverHead Squat (40/30)

 This is CF Games Regionals WOD #4. The scaled version is 3 Rnds - 20 reps of each

Friday 10 Jun - 7 Rnds - 35 Double Under, 1 Snatch

 Strength - Snatch
Score is time in seconds minus total amount of weight lifted

Thursday 9 Jun - 1-10 Squat, 10-1 Ring Dip

 Strength - Bench Press

Wednesday 8 Jun - Run 800m, 21 SitUp, 21 Clean and Jerk (40/30), Run 400m, 15 SitUp, 15 Clean and Jerk, Run 200m, 9 SitUp, 9 Clean and Jerk

Surely there are a few of you who want to give a wallball burpee a go??

Tuesday 7 Jun - 'Fight Gone Bad' - 3 Rnds - Wall Ball (10kg/5kg), Sumo DeadLift HighPull (35/25), Box Jump (60/50cm), Push Press (35/25), Row

Posing before the City To Surf!!
1 min per station, 1 min rest between rounds, total reps is score.