Friday 7 Dec - ‘Nancy’ - 5 Rnd - 400m Run, 15 OverHead Squat (40/30)

Strength - Snatch Complex

Thursday 6 Dec - ‘The Big Tom’ - 30-25-20-15-10 - AirBike, 15-12-9-6-3 - Bench Press (70/45), 5-4-3-2-1 - Bar MuscleUp

Wednesday 5 Dec - 6 Rnds - 1 Min - PushUp, 1 Min - Squat, 1 Min - SitUp, 1 Min - Ring Row, 2 Min - Rest

Tuesday 4 Dec - In 20 Mins - 1K Farmers Carry (24/16), Max Double Unders

Skill - HandStand Hold

Monday 3 Dec - 9 Min AMRAP - 10 Toes To Bar, 15/10cal Row, 20 Dumbbell Snatch (22.5/15)

Strength - Back Squat

A Few Announcements!

1. Rowvember Winners are Harry (145,640) and Lol (140,774). Runners up Kienle (136,096) and Nina (138,569). Special mention to those who consistently rowed 20 mins everyday - Josephine, Maria and Amber.

2. The Trans Tasman Challenge Banner remains at CFD. Well done to everyone who contributed to the gyms score, securing us the win!

3. Session timings over the Xmas period have been posted.

Sunday 2 Dec - Open Gym 2-4pm

Well done Ruby, Jess, Rob, Alex, Kieren and Karlee for the great lifting at last weekends comp. 

The next one is the Australia Day long weekend.

Saturday 1 Dec - 30 Min Up Ladder - Rope Climb, DeadBall Over Shoulder (60/40), Wall Climb, Muscle Up (Ring or Bar), Dumbbell Press (15/10)