Saturday 18 Jun - 2 Rnds - 3x Suicide Sprint, 50 MedBall Clean, 3x Suicide Sprint, 50 KettleBell Swing (24/16), 3 Suicide Sprint, 50 Plate Ground To OverHead (20/15) then 600m Equipment Carry

Today CFD will host Alex Caufield, of Caufield Conditioning, for two gymnastic seminars. They will be at 11am and 4pm. Each session goes for 2 hours.

The regular 8am and 4pm sessions are still on though.

Friday 17 Jun - 7RM OverHead Squat, 4RM Bench Press, 1RM DeadLift

Thursday 16 Jun - 1K Run, 3 Min Rest, 1K Run

Strength - High Hang Clean, Sotts Press and GoodMorning

There are 2 spots left on the 4pm gymnastic seminar, hosted by Alex Caufield, this Saturday. Cost is $40. If you would like a spot write your name on the board.

Wednesday 15 Jun - 20 Min AMRAP - 5 Dip, 10 Squat, 15 SitUp. Every 3 Mins 10x KettleBell Swing (32/24)

Tuesday 14 Jun - 7 Min Up Ladder - HandStand PushUp, Squat Clean (60/40)

1,1,2,2,3,3... etc until 7 Mins is up.

Strength - Back Squat and Front Squat

Monday 13 Jun - 21 Burpee, 21 Knees To Elbows, 21 PushPress (40/30), 21 Box Jump, 400m Run, 15 Burpee, 15 Knees To Elbows, 15 PushPress, 15 Box Jump, 400m Run, 9 Burpee, 9 Knees To Elbows, 9 PushPress, 9 Box Jump

Session times today are 8am and 4pm

Sunday 12 Jun - Open Gym 2-4pm