Friday 23 Nov - 5 Rnds - 10 Dumbbell Snatch (20/15), 20 Double Under

Strength - Barbell Walking….
The next NTWA weightlifting comp is being held at CFD this Sunday. Come along and support Aaron, he is CFD's only lifter this comp. Start time 10am. BBQ to follow. BYO drinks, food provided. 

Thursday 22 Nov - 30 MuscleUps

Sam W had his last session at CFD today and will be joining Bec in Sydney. CFD will not be the same without these two, it has been a great 2 years of WOD's and social occasions and we will all miss them.

Wednesday 21 Nov - Run 800m, 30 KettleBell OverHead Lunge Step (24/16), Run 600m, 20 KettleBell OverHead Lunge Step, Run 400m, 10 KettleBell OverHead Lunge Step

Amac's first MU!

Tuesday 20 Nov - Back Squat 5-5-5. Front Squat 3-3-3. OverHead Squat 1-1-1

Monday 19 Nov - 5x 3 Min AMRAP's #1 - Row. #2 - 5 DeadLift (70/50), 5 Bar Facing Burpee. #3 - 5 KettleBell Swing (32/24), 5 Burpee. #4 - 5 Knees to Elbows, 5 Burpee PullUp. #5 - 5 Box Jump (70cm/60cm), 5 Reverse Burpee

1 min rest between each AMRAP

Sunday 18 Nov - Open Gym 2-4pm

Saturday 17 November - 'Bull' - 2 Rnds - 200 Double Unders, 50 OverHead Squat (60/40), 50 PullUps, 1.6k Run

This WOD is a little crazy long…. There will be scaled options up on the board to choose from though.