Wednesday 25 Jan - 3 Rnds - 15 Toes To Bar, 25 Box Jump

The 100m sprint blur!

Strength - Front Squat

There will be no sessions at CFD on Australia Day (Thursday). There will be a Weightlifting Comp starting at 10am and a BBQ at 12 noon. Come along and support the CFD lifters, enjoy a free feed and listen to Triple J Hottest 100!

Also, there is the Australia Day Fun Run (4.5k) or Walk (2k) starting at 7am on the Esplanade. There are registration forms on the notice board, just take it along on the morning with a gold coin donation.

Tuesday 24 Jan - 'Swinging Annie' - 50-40-30-20-10 - Double Under, KettleBell Swing (24/16), SitUp

 Compare to 11 Oct

Monday 23 Jan - 10 x 100m Sprint

Compare to 7 Nov

Strength - Weighted PullUps and Dumbbell Press

Sunday 22 Jan - Open Gym 2-4pm

Saturday 21 Jan - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Compare to 5 Aug

Friday 20 Jan - 5 mins of 'Cindy', 10mins of 'Nicole'

 'Cindy' = 5 PullUps, 10 Push Ups, 15 Squats. 'Nicole' = 400m Run, Max PullUps. 

Score = Total PullUps for both WODs
Strength = Back Squat

Thursday 19 Jan - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip

Compare to 26 Sep
 One week until the Australia Day Weightlifting Comp (Snatch and Clean & Jerk) at CFD. No sessions that day - just lifting!! Start time 10am, BBQ to follow, all invited. Let me know by tomorrow if you want to enter.