Wednesday 13 Jan - 5 Rnd - 10 cal AirBike, 20 cal Row, Rest 30sec, Max Reps Toes To Bar. Rest as required between rounds

 Strength - Back Squat and Front Squat

Tuesday 12 Jan - 4 Min AMRAP - 4 Weighted Box Step Up (40/30), 8 Press (40/30). 2 Min Rest. 4 Min AMRAP - 4 Weighted Box Step Up (20/15), 8 Dumbbell Push Press (20/15). Rest 2 Min. 4 Min AMRAP - 4 Burpee PullUp, 8 WallBall. 2 Min Rest. 4 Min AMRAP - 4 Goblet Squat (16/12), 8 KettleBell Snatch (16/12)

 Strength - Jerk Complex

Monday 11 Jan - Run 1K, 100 Squat, Run 800m, 80 SitUp, Run 600m, 60 Lunge Step, Run 400m, 40 PushUp, Run 200m, 20 PullUp, Run 100m, 10 Burpee Box Jump

 

Save the Date - Sunday 14th Feb. 

CFD will be holding an In House Pairs Comp. Pair can be 2 ladies, 2 men or a mixed pair. Further details are up on the whiteboard.

Sunday 10 Jan - Open Gym 2-4pm

 

The next weightlifting comp is Sunday 24th Jan. Let me know by the end of the week if you would like to have a go. It is a team comp so you can compete on a team (representing CFD) and/or as an individual. Teams consist of 3 men or 3 women. It will be held at CF Top End. Weigh in at 9am, lifting starts at 11am. Cost is $100 which covers you for all comps for the remainder of the year.

Saturday 9 Jan - Every Minute, On The Minute, 27 Mins - Min 1 - 3 DeadLift (120/90), Min 2 - 9 PushUp, Min 3 - Max Box Jumps (3 Rnds), Max V-Sit (3 Rnds), Max Lateral Jump Burpee (3 Rnds)

Free Intro Session 10am Today

Friday 8 Jan - 3 Rnd - 1 Min AirBike, 1 Min Toes To Bar, 1 Min DeadLift (90/60), 1 Min KettleBell Swing (24/16), 1 Min Dumbbell Thruster (15/10)

Strength - Back Squat and Front Squat

Thursday 7 Jan - 7 Min AMRAP - 3 MuscleUp, 6 Snatch (60/40). 3 Min Rest. 7 Min AMRAP - 3 Rope Climb, 6 OverHead Squat (60/40)

Strength - Snatch Complex