Friday 23 Dec - 20 Min AMRAP - 20 HandStand PushUp, 40 Box Jump

It's Beer & Pizza Night at CFD!

From 6:30pm, after the last WOD. It's free but if you want anything other than beer or cider to drink then please BYO.

Thursday 22 Dec - 20cal AirBike, 75 Squat, 20cal Row, 75 SitUp

Strength - Back Squat

Wednesday 21 Dec - 3RM Cluster. 3RM PullUp

Skills WOD - 5 Rnd - 10m HandStand Walk, 3 L-Sit PullUp

Tuesday 20 Dec - 400m Farmers Carry (20/15), 30 Triple Under, 400m Plate OverHead Carry (20/15), 30 DeadLift (120/80), 400m MedBall Carry, 30 MuscleUp

Monday 19 Dec - 48 WallBall, 30 PullUp, 10 Power Snatch (40/30), 12 WallBall, 10 PullUp, 10 Power Snatch

Strength - Hang Power Snatch

Sunday 18 Dec - Open Gym 2-4pm

Saturday 17 Dec - Team of 4 WOD - 300 cal Row, 300 cal Bike, 300 Thruster (20/15), 300 Burpee Box Jump

Please note the Saturday 8am session has changed to 8:30am

We will also be having a FREE BBQ from 9:30am Saturday. This is to launch the new Canya Ap that will either make your life easier or your business more profitable. See Daly at the BBQ for all the details.