Monday 13 Aug - 3 Rnds - 15 Hang Power Clean (60/40), 15 Box Jump

Before the Mandorah Ride

and after…. It was impossible to get everyone together with the different start times but there were plenty of CFD riders out there today. A special mention has to go to Nell for 2nd placed female out of 400 riders - that is ridiculous!!
Strength - Back Squat

Sunday 12 Aug - Open Gym 2-4pm

The next NTWA weightlifting comp is only 3 weeks away, Open Gym is a great opportunity to get in some extra lifting training. 

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.