Saturday 11 Aug - 3 Rnd - 200m Row, 30m Burpee Broad Jump, 200m Farmers Carry (15/10), 30m Burpee Broad Jump, 200m Run, 30m Burpee Broad Jump

Nice work on your first Muscle Up today Ian, video proof is on the CFD FB page!

Friday 10 Aug - 10-8-6-4-2 DeadLift (130/100), 5-4-3-2-1 MuscleUp

Thursday 9 Aug - 3 Rnd - 50 SitUp, 10 HandStand PushUp, 200m Run

Strength - Press, Push Press, Push/Split Jerk

Wednesday 8 Aug - 100 Double Unders then 21-15-9 Power Clean (70/50), Burpee, Toes To Bar, then 100 Double Unders

Tuesday 7 Aug - 30 Back Squat (60/40), 30 KettleBell Snatch (24/16), 3 Rope Climb, 20 Front Squat (60/40), 20 KettleBell Snatch, 2 Rope Climb, 10 OverHead Squat (60/40), 10 KettleBell Snatch, 1 Rope Climb

Stand Up Paddle Boarding Fun @ Lake Alexander!

Bring long socks tomorrow for the rope climbs.

Monday 6 Aug - Rest Day

Steve, Kel and Simon, looking fit and happy, representing CFD at The Katherine Ultra Challenge. 

CFD is closed for the public holiday.
This is late notice but for anyone keen we are having a BBQ at Lake Alexander from 12 tomorrow. I will take the Webber Q incase the BBQ's next to the park are taken so BYO meat/salad/drinks. We will have 2 stand up paddle boards and the slackline to play with. 

Sunday 5 Aug - Open Gym 2-4pm

CFD is closed Monday, have fun at the races!