Monday 7 Oct - 50 Front Squat (50/35), 40 Double Unders, 30 KettleBell Snatch (24/16), 20 PushPress (50/35), 10 Strict PullUp, 20 PushPress, 30 KettleBell Snatch, 40 Double Under, 50 Back Squat (50/35)

I don't normally single athletes out because there are so many of you and you all do great things everyday at CFD but Mick S (pic) is killing it lately! Here he is completing 'Glen' as Rx'd on Saturday at 3pm. During the Open WOD's earlier this year he couldn't get his toes to the bar, now he links them together easily, same with kipping pullups. Good work Mick, keep it up!

Sunday 6 Oct - Pilates 11am. Open Gym 2-4pm

Saturday 5 Oct - 'Glen' - 30 Clean & Jerk (60/40), 1.6k Run, 10 Rope Climb, 1.6k Run, 100 Burpees

This is a big WOD, there will be scaled options on the board.

Good luck to Sammy competing at The 2013 Semper Paratus Challenge in Brisbane this weekend. 

Free Intro Session at 10am!

Friday 4 Oct - 'Annie' - 50-40-30-20-10 - Double Under, SitUp. Rest 3 Mins. 50-40-30-20-10 - Lunge Step, Squat

Thursday 3 Oct - 'Holleyman' - 30 Rnds - 5 WallBall, 3 HandStand PushUp, 1 Power Clean (100/70)

Wednesday 2 Oct - 1k Row, 800m Run, 60m Bear Crawl, 40 BoxJump

Strength - Back Squat

Tuesday 1 Oct - Test Day - 1RM DeadLift, 1 RM Front Squat, 400m Run, Max Strict PullUps, 200m Row, Max Unbroken Double Unders (3 attempts)

We will re test this WOD at the end of the month as part of the Healthy Living Challenge. Remember to add your name to the scoring board and enjoy a month of healthy living!