Sunday 9 Aug - Open Gym 2-4pm

There is no open gym next weekend as CFD is hosting an NT weightlifting comp. If you have entered in the comp use Open Gym today to establish your opening lifts.

Saturday 8 Aug - 'Masters Chipper 2015' - 1 K Run, 25 Power Clean (60/40), 25 Box Jump Over, 25 Chest To Bar PullUp, 50 WallBall, 25 Chest To Bar PullUp, 25 Box Jump Over, 25 Power Clean

Friday 7 Aug - 100 OverHead Squat (40/30). Every time you put the bar down do 5 x Ring Dip

Strength - Snatch Balance and DeadLift

Thursday 6 Aug - EMOM - 6 Mins - 1 Snatch, EMOM - 6 Mins - 5 V-Sit, EMOM - 6 Mins - 5 Clapping PushUp, EMOM - 6 Mins - Max Unbroken MuscleUps

 

Strength - Snatch
Yoga is ON tonight (Thursday) at 7pm

Wednesday 5 Aug - 21-18-15-12-9-6-3 - KettleBell Swing (24/16), Lunge Step

Tuesday 4 Aug - 3 Rnds - In 3 Mins Run 400m, Max Squat Clean Thruster (60/40)

Strength - Press

Skills WOD - 2 Rnd - 1 Min Triple Under, 1 Min HandStand Walk, 1 Min MuscleUp

Monday 3 Aug - 10 Min AMRAP - 10 KettleBell Thruster (16/12), 10 Box Jump, 10 Burpee, 10 DoubleUnder. 3 Min Rest. 8 Min AMRAP - 8 Box Jump, 8 Burpee, 8 DoubleUnder. 2 Min Rest. 4 Min AMRAP - 4 Burpee, 4 Double. 1 Min Rest. 2 Min AMRAP - DoubleUnder

8am and 3pm are the session times today