Wednesday 16 Mar - In 30 Mins - 1k Row, 800m Run, 30cal AirBike then AMRAP (in remaining time) - 50 Squat, 40 SitUp, 30 Lunge Step, 20 PushUp

Tuesday 15 Mar - 7-1 - Strict PullUp, Press (40/30)

 March On Ramp - Welcome to CFD!

Strength - Back Squat and Front Squat

Monday 14 Mar - 7 Min AMRAP - 7 DeadLift (120/80), 14 Box Jump. 3 Min Rest. 7 Min AMRAP - 7 Burpee, 14 Double Under

Peta Elsie Sands has arrived and she is absolutely perfect. Great work Carly and Tim!
Strength - DeadLift

Sunday 13 Mar - Open Gym 2-4pm

Open Gym is a great time to get 16.3 done!

Saturday 12 Mar - Open WOD 16.3 - 7 Min AMRAP - 10 Power Snatch (34/25), 3 Bar MuscleUp

Scaled Version - 7 Min AMRAP - 10 Power Snatch (20/15), 5 Jumping Chest To Bar PullUp.

Doors will open at 7:30 in the morning, WOD brief at 8am, don't be late!

Friday 11 Mar - 4 Rnds - 30sec Work/30sec Rest - Double Unders, Row, 15m Shuttle, HandStand Walking

Thursday 10 Mar - 1RM 10m Sled Push, 1RM Press, 1RM OverHead Squat