Friday 31 Jan - In 15 Mins - 10cal SkiErg, 200m Run, 10cal AirBike, 200m Run, 50 Double Under, 200m Run, 10cal Row, 200m Run. In any time remaining - Burpee Box Jumps

Strength - Snatch with Death By OverHead Squat

Thursday 30 Jan - 30sec Work/30sec Rest - 10 Rnds - HandStand PushUp, 10 Rnds - Ring Muscle Up, 10 Rnds - Pistol Squat

Wednesday 29 Jan - In 10 Min - 10-1 - Box Jump Over, Toes To Bar. In 10 Min - 10-1 - Hang Power Clean (50/35), Shoulder To OverHead

Strength - Hang Power Clean and Shoulder To OverHead

Tuesday 28 Jan - 12 Min AMRAP - 3 Rope Climb, 30 Slam Ball, 3 Wall Climb, 30 Dumbbell Snatch (22.5/15)

Strength - Back Squat

Monday 27 Jan - Partner WOD - In 40 Mins - 1K MedBall Carry, 52 MedBall SitUp, 100 cal AirBike, 52 Dumbbell Clean & Jerk (22.5/15), 100 cal Row, 52 Goblet Squat (24/16). In any time remaining - AMRAP - 5 MedBall SitUp, 4 Dumbbell Clean &Jerk, 3 Goblet Squat

Congratulations to these legends (and Brody) for lifting in the Australia Day comp.
You all did very well and CFD is so proud!
Also huge thanks to Claudia and Sammy for bar loading and Em for refereeing.
Session times today are 8:30am and 4pm.

Sunday 26 Jan - 10am Weightlifting Competition.

Today from 10am CFD is hosting the NTWA Australia Day Weightlifting Meet. 

Come in and cheer on the CFD and other local lifters. 

For most of them it is their first comp so it would be great to have a big crowd.

There will be no open gym today. 

Saturday 25 Jan - 15 Min Up Ladder - Box Jump (70/60), KettleBell Swing (32/24), V-Sit. 3 Min Rest. 15 Min Up Ladder - WallBall, Burpee PullUp, V- Sit