Saturday 24 Sep - 35 Min AMRAP - 40 seconds on, 20 seconds off - 200 SitUps, 150 KB Swing (16/12), 100 PushUps, 75 Box Jumps, 50 PullUps, 25 Burpees

 Score is total number of reps

Friday 23 Sep - 'Fran' - 21-15-9 Thruster (40/30), PullUp

Reminder that there is no 8am session today
Compare to 11 Apr 

Thursday 22 Sep - 5 Rnds - 35 Double Under, 200m Run

Thanks for the last 3 weeks Brad - represented on the winning Dragon Boat team and at the Weightlifting meet!
There is no 8am session this Friday

Wednesday 21 Sep - Mobility Day

 A few people have been asking me lately if we can have a mobility session, so here it is! If you don't need a rest/roll out/stretch day then I have a 'Hopper Deck' where you choose a card and do whatever WOD is on it. If you don't want to do that WOD do 10 burpees and choose again.

Tuesday 20 Sep - 12 Min AMRAP - 1 Power Clean (60/40), 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

Monday 19 Sep - 'Partner WOD' - 3 Rnds (each) - Run 200m, 10 Toes To Bar, 20 PushUps, 30 Walking Lunge

While partner #1 completes a round partner #2 does as many Snatch Grip DeadLifts (70/50) as possible. Partners switch when partner #1 completes a round. Score is time minus 1 second for every DeadLift.
Awesome efforts at the weightlifting comp today from all the CFDers - Mel, Leanne, Kel R, Cody, Brad and John. Thanks to all who came and supported too!

Sunday 18 Sep - Open Gym 2-4pm

Weightlifting Comp at Time Out Gym (100 Mitchell St) @ 11am today (Sunday).

7 people from CFD are lifting so come on down and check it out!