Thursday 12 Jan - 2 Rnds - 100 Double Under, 3 Wall Climb, 6 Jumping Squat, 9 V Sit, 12 Pistol

Wednesday 11 Jan - Skills Day

 Today we will work on the more technical movements - Muscle Ups, HandStand Push Ups and 1 Legged Squats just to name a few. If there is anything in particular you are working on, or would like instruction on, today is the day.

Tuesday 10 Jan - 21-18-15-12-9 - Power Snatch (50/35), WallBall, Knees To Elbows

 

Monday 9 Jan - 3 Rnds - 200m Farmers Carry (15/10), 50 Squat

Strength - Push Press and Front Squat

Sunday 8 Jan - Open Gym 2-4pm

Jarrod and Caroline training at CF Houston this week!!

Reminder there is a Weightlifting Comp at CFD on Australia Day - Use the Open Gym time to practice your Snatch and Clean & Jerk

Saturday 7 Jan - 800m Run then 4 Rnds - 10 Ring Dip, 20 Wall Ball, 30 Double Under then 800m Run

Friday 6 Jan - 3 Rnds - 100m Run, 100m Lunge Walk, 30 PushUp, 20 Double Under, 10 Ring Row

Reminder - the Friday afternoon sessions are 12:30-1:30, 4-5 and 5:30-6:30