Saturday 10 Mar - 7 Rnds - 200m Run, 10 Dumbbell Squat Clean (15/10), 8 Lunge Steps, 6 Ring Dip, 4 HandStand PushUp, 2 Tyre Flip OR 'Karen' - 150 WallBall

 For the rest of the wet season Saturdays will always be a choice between a long WOD and a Benchmark. During the dry we will do most of our Saturday sessions at the beach and other outdoor locations.

Saturday is not the day to do the games WOD - Friday and Sunday only!

9 Mar - Open Games WOD #3 - 18min AMRAP - 15 Box Jump (60cm/50cm), 12 Push Press (52/35), 9 Toes-to-Bar

  For those who have never jumped on the rx'd box before today is the day!

Thursday 8 Mar - Mobility Day

 Roll Out, Stretch, Recover. Lets prepare ourselves for whatever Games WOD #3 has to offer!
Or, if you are not interested in rolling out and stretching for an hour then you can choose a WOD card from the Hopper Deck and do that instead. Or, if you have a WOD in mind that you want to do then today is the day. 

Wednesday 7 Mar - 3 Rnds - 5 Wall Climb, 10 1 Legged Squat (Pistol), 15 Pullup

Casuarina Senior College hanging out at CFD!

Strength - Clean and Jerk

Tue 6 Mar - Row 1k, Run 800m, 60 PushPress (40/30), 40 OverHead Walking Lunge Step (15/10), 20 Burpee

 Compare to 28 Dec

Strength - Press

Monday 5 Mar - Back Squat - 5-5-5, Front Squat 3-3-3, OverHead Squat 1-1-1

 

Strong lifts from CFD athletes at the Weightlifting Comp today. Well done to everyone who competed, you all did really well. 

Great turn out at Open Gym for a repeat of Games WOD #2, PR's all round!

Sunday 4 Mar - Open Gym - 2-4pm

 If you are registered on the CF Games website but still need to do WOD#2 or, if you have a score but would like a chance to better it, then today is your chance.

There is a Weightlifting Comp at NT Institute of Sport today (Sunday) with a few people from CFD competing so come along and cheer them on, it starts at 11am, just follow the NTIS signs at Marrara Sporting Complex.