Friday 18 Mar - 3 Rnd - 3 Rope Climb, 10m HandStand Walk, 30 Sec L-Sit Hold

 

Strength - Snatch
George is walking The Kokoda Trail in April to raise money for NT Police Legacy. If you would like to contribute click here for the fundraising page, thank you.

Thursday 17 Mar - 7 Rnd - 30sec Plank Hold, 30sec Side Plank, 30sec Side Plank, 30sec Rest

Strength - Back Squat and Front Squat

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!