Thursday 1 Nov - 7-6-5-4-3-2-1 - DeadLift (100/70), Clapping PushUp, Bar MuscleUp

Where Matt is training for the next few months. At least it's flat?

Wednesday 31 Oct - 7 Min AMRAP - 30 Double Unders, 12 Thruster (40/30)

Strength - Front Squat and Clean Pulls

Tuesday 30 Oct - Run 800m, 30 Toes To Bar, Run 600m, 20 KettleBell Swing (32/24), Run 400m, 10 HandStand PushUp, Run 200m, 5 Rope Climb

Guys shirts are in.

Monday 29 Oct - On the minute, every minute for 10 mins - 2 Snatch. Rest 3 mins. On the minute every minute for 10 mins - 2 Clean and Jerk

Score is total load lifted. You can increase or decrease the weight on the bar each set.

Sunday 28 Oct - Open Gym 2-4pm

Saturday 27 Oct - 'Partner WOD' - 100 PushUps/DeadLift Hold (80/60), 100 Squats/Ring Hold, 100 SitUps/PullUp Hold, 100 Box StepUps/HandStand Hold

Was very sad to say goodbye to Bec W today. Bec and Sam are moving to Sydney after training at CFD for almost 2 years, they will be missed by many.

Friday 26 Oct - 50-35-20 Wall Ball, Burpee, Box Jump