Saturday 22 Aug - 2 Rnds - 50 Burpee, Every Minute 3x KettleBell Swing (24/16). 50 KettleBell Swing, Every Minute 3x Burpee. 50 WallBall, Every Minute 3x PushUp. 50 PushUp, Every Minute 3x WallBall

Free Intro Session at 10am

Friday 21 Aug - 40 Snatch Grip DeadLift (40/30), 30 Power Snatch (40/30), 20 OverHead Squat (40/30), 1K Run, 20 Snatch Grip DeadLift, 15 Power Snatch, 10 OverHead Squat

Strength - Snatch Complex

Thursday 20 Aug - 12 Min AMRAP - 10 Strict Toes To Bar, 50 DoubleUnder

Strength - Back Squat and OverHead Squat

Wednesday 19 Aug - 10 Press (50/35), 20 PushPress, 30 PushJerk

Gymnastics WOD - Reverse Tabata, 4 Rnds of Each - HandStand Hold, Hollow Rock, Side Plank, 1 Arm/1 Leg Plank, Rope Hold, Top Of Dip

Tuesday 18 Aug - 200m Run, 9 Front Squat (60/40), 9 Knees To Elbows, 400m Run, 15 Front Squat, 15 Knees To Elbows, 600m Run, 21 Front Squat, 21 Knees To Elbows

 CFD hosted The Australian Weightlifting Federations National Team Qualifying Comp on Sunday.
Well done to all the lifters, especially those in their first comp, Jeff, Brona, Rob and Meg. Also a very big effort from Jana, Sammy and Aaron to qualify for the nationals in December.
Strength - Weighted StepUp

Monday 17 Aug - 5 Rnds - In 1 Min 20 Squat, Max Dumbell PushPress (15/10), 30 Sec Rest. 5 Rnds - In 1 Min - 20 SitUp, Max KettleBell SumoDeadLift HighPull (32/24), 30 Sec Rest. 5 Rnd - In 1 Min - 20m Bear Crawl, Max KetttleBell Snatch (16/12)

Strength - Barbell Turkish GetUp

Sunday 16 Aug - NTWA Lifting Comp

 

No Open Gym today. 

The lifting comp starts at 11am. Each person has 3 attempts at snatch then 3 attempts at clean & jerk. Come in and check it out, who knows it may even inspire you to take up the sport!