Thursday 23 Aug - 12 Min AMRAP - 15 Push Press (50/35), 15 Knees To Elbows, 15 Sumo DeadLift (50/35) 3 MIN REST then 12 Min AMRAP - 15 Dumbell Press (15/10), 15 Sit Up, 15 KettleBell Swing (32/24)

Mitch D

Wednesday 22 Aug - 2x 800m Run, 4x 400m Run, 6x 200m Run

2 min rest after each 800m, 1 min rest after each 400m, 30 sec rest after each 200m.
Sammy D's first MU is up on our FB page - who's next??

Tuesday 21 Aug - 15-10-5 Front Squat (60% of 1RM), Ring PushUp

Strength - Front Squat

Monday 20 Aug - 100m Run, 100m Lunge Step, 50 SitUp, 40 Box Jump, 30 Burpee, 20 KettleBell Swing, 10 WallBall, 100m Run, 100m Broad Jump

Great work on your first Triathlon Adam!

Compare to 30 Apr

Strength - Sumo DeadLift

Sunday 19 Aug - Open Gym 2-4pm

Saturday 18 Aug - 'Nicole' - 400m Run, Max PullUps OR 1RM Snatch, 1RM Clean and Jerk

'Nicole' - Score is Total Pullups
Congratulations to Nell and Greg on your marriage today, from all at CFD. Beautiful!

Friday 17 Aug - On the minute every minute for 15 minutes - 1 Snatch, 5 OverHead Squat

Yes, Kirsten got a handstand!!
Score is total weight lifted for the 15 rounds