Saturday 3 Aug - 400m Run, 20 Burpee PullUp, 100 Squat, 15 Burpee PullUp, 100 SitUp, 10 Burpee PullUp, 100 Lunge Step, 5 Burpee PullUp, 400m Farmers Carry (16/12)

Yuki strong!
Free Intro Session at 10am

Friday 2 Aug - 100 OverHead Squat (40/30)

Strength - OverHead Squat

Thursday 1 Aug - 10 Rnds - 1 DeadLift (120/80), 3 L PullUp, 5 PushUp

Strength - DeadLift

Wednesday 31 Jul - 30 Min AMRAP - 400m Run, 15 Box Jump, 15 KettleBell Swing (24/16), 15 Burpee

Woody loving the beach run!

Tuesday 30 Jul - 100 Double Under, 20 Pistol Squat, 100 Double Under, 20 Dumbbell Snatch (20/15), 100 Double Under, 20 HandStand PushUp

Dani J and her friend Donna after the 21k Half Marathon last weekend. Well done to all from CFD who competed as an individual or team in this race

Monday 29 Jul - 21-15-9-15-21 - Power Clean (50/35) Toes To Bar

21k later we can all still walk!

Strength - Hang Power Clean and Power Clean

Sunday 28 Jul - Open Gym 2-4pm

Great article in Saturdays NT News with our resident Chuck Norris! 'As much as a place to hang out as to work out'! Love it.

Pilates is on at 11am