Wednesday 28 Sep - 4 Rnds - In 4 Mins - Run 400m then AMRAP - 10 Press (20/15), 10 PushPress (20/15)

2 Min Rest after each round

Strength - Bench Press

Tuesday 27 Sep - 200m Farmers Carry (24/16), 60 KettleBell Swing (24/16), 200m Plate OverHead Carry (20/15), 60 Plate Ground To OverHead, 200m MedBall Carry, 60 MedBall Clean

An action packed weightlifting comp on the weekend. Well done CFD lifters and thanks to all those who helped out to ensure a successful day. Special mention to Mikk and Nyree, both competed for the first time and did very well.
Gymnastics Strength - PullUps and PushUps

Monday 26 Sep - 3 Rnd - 15 Toes To Bar, 10 Power Clean

The weight of the bar increases each round. Ladies 35/40/50, Men 50/60/75

Strength - Clean Complex

Sunday 25 Sep - Open Gym 2-4pm

 Weightlifting Comp today, kicks off at 11am, will finish around 2pm.

 Come on down and support local lifters braving the platform, plenty of CFDers representing. 

Saturday 24 Sep - 'Partner WOD' - 1K Run, 100 WallBall, 800m Run, 80 Dumbbell PushPress (15/10), 600m Run, 60 Box Jump Over, 400m Run, 40 PullUp, 200m Run, 20 Wall Climb

If you would rather do this WOD as a solo effort go right ahead!

Friday 23 Sep - 7 Rnd - 4 Power Clean (60/40), 4 Front Rack Lunge (60/40)

Strength - Power Clean and Front Rack Lunge

Thursday 22 Sep - 5 Min Row, 5 Min PushPress (40/30), 2 Min Row, 2 Min PushPress

Excellent results from The Mitchell St Mile on Sunday, Bec P, 1st place Open Division, Will, 6th place in Defence and Services and Manfred, 12th place Open Division
Skills WOD - 20 Min Up Ladder - Strict HandStand PushUp, Strict MuscleUp, Strict Toes To Bar