Tuesday 1 May - 7 Rnds - 6 Power Clean (60/40), 3 Front Squat (60/40), 1 Push Press (60/40)

Compare to 5 Jan

Monday 30 Apr - 100m Run, 100m Lunge Step, 50 Sit Up, 40 Box Jump, 30 Burpee, 20 KettleBell Swing (24/16), 10 Wall Ball, 100m Run, 100m Broad Jump

Compare to 1 Sep
Strength - Push Press

Sunday 29 Apr - 'Open Gym' 2-4pm

Taking over The Botanical Gardens!

Saturday 28 May - 20 Min AMRAP - 3 Hill Sprints, 6 Burpee, 9 V Sit, 12 Squat

Amze with the newly graduated On Ramp Group - well done guys, great week!

 We will all meet at CFD then, weather permitting, jog to another location for a 20min Outdoor AMRAP. 

Bring plenty of water and don't be late!

Friday 27 Apr - 5 Rnd - 10 MedBall Clean, 15 PullUp

 Strength - Hang Clean

Thursday 26 Apr - Run 800m 21 SitUp, 21 BoxJump, 21 Kettlebell Swing (24/16), Run 600m, 15 SitUp, 15 Box Jump, 15 Kettlebell Swing, Run 400m, 9 SitUp, 9 Box Jump, 9 Kettlebell Swing

 

Strength - Hang Snatch

Wednesday 25 Apr - Rest Day

Tuesday 24 Apr - 2x 800m Run, 4x 400m Run, 6x 200m Run

The rest times are 3mins after the 800's, 2 mins after the 400's and 1min after the 200's

Monday 23 Apr - 12 Min AMRAP - 12 Power Snatch (50/35), 9 OverHead Squat (50/35), 6 Bar Facing Burpee

Strength - Press

Sunday 22 Apr - Open Gym 2-4pm

Saturday 21 Apr - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

 Compare to 21 Jan

No Pilates today
CFD will be closed Wednesday for ANZAC Day

Friday 20 Apr - DeadLift 1-10, 1-20, 1-30

 1 DL at 80-85% of your 1RM, then 10 DL's at 60-65% of your 1RM. 

1 DL at 80-85% then 20 DL at 50-55%. 

1 DL at 80-85% then 30 DL at 40-45% of 1RM
Rest as required between sets

Thursday 19 Apr - 2 Rnd - 100 Double Under, 3 Wall Climb, 6 Jumping Squat, 9 V Sit, 12 Pistol

 

Compare to 12 Jan

Wednesday 18 Apr - 5 Rnds - 400m Run, 10 Burpee, 10 Ring Dip

Tuesday 17 Apr - 7 Min AMRAP - 7 Toes To Bar, 7 Squat Clean (70/50)

 Compare to 29 Dec

Strength - Split Jerk

Monday 16 Apr - 30 Power Clean (50/35), 15 HandStand PushUp, Run 600m, 30 Push Press (50/35), 15 Box Jump

 Strength - Back Squat

Sunday 15 Apr - Open Gym 2-4pm

Travis and the coaching team from The Sydney Roosters wodding with the Saturday crew!

Saturday 14 Apr - WOD # 1 - 'Elizabeth' - 21-15-9 Clean (60/40), Ring Dip OR WOD #2 - 'Murph with a Partner ' - Run 1.6k, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run

 Megan and Tash (pic) finally getting that hose across the line - you two are amazing and have proven that hard work and consistent training leads to achieving goals.

Partner Murph is done with one person doing the reps or run while the other persons rests, swap over as required.

Pilates is on tomorrow at 4pm. Remember flexible = awesome!

Friday 13 Apr - 5 Min AMRAP - OverHead Squat (50/35), 3 Min Rest, 5 Min AMRAP - Double Under, 3 Min Rest, 5 Min AMRAP - Burpee PullUp

Thursday 12 Apr - 50 PushUps then 3 Rnds - 21 DeadLift (50/35), 15 Front Squat (50/35), 9 SumoDeadLift HighPull (50/35) then 50 PushUp

Wednesday 11 Apr - 10 Rounds - 100m Run, 5 Burpee Box Jump, 10 WallBall

Tuesday 10 Apr - 50 Left Arm KettleBell Snatch, 50 Right Arm KettleBell Snatch, 50 KettleBell Swing. 3 Burpees on the minute every minute

Back to normal session times

Monday 9 Apr - Run 800m, 50 Kettlebell Swing (24/16), 40 MedBall Clean, 30 Ground To OverHead (40/30), 20 Box Jump, 10 Knees To Elbows, Run 800m

 

Session times today are 8am, 9am, 4pm and 5pm

Sunday 8 Apr - Rest Day

Saturday 7 Apr - Rest Day

It was great to have Hugh (pictured) and Lisa training with us at CFD this week. Hugh placed 2nd in Australia in the 55-59 category in the Open WODs and Lisa placed 26th in the Open females which gets her a spot at the regionals in Wollongong in May. Good Luck Lisa, you are a power house athlete and I am sure you will do great!

Friday 6 Apr - 'Sage' - 2 Rnds - 20 Thruster (60/40), 20 PullUp, 20 Burpee

Compare to 7 Mar 2011

Session Times today are 8am, 9am, 4pm and 5pm

Thursday 5 Apr - 9-6-3 Back Squat (75/50), Muscle Up

Strength - Front Squat
This is Ben, one of our newest CFD members at Tough Mudder  in Victoria last weekend - Cool!

Wednesday 4 April - 3 Rnds - 5 Min AMRAP - 10 Dumbell Power Clean (15/10), 20 SitUp, 30 Double Under

1 Min Rest between each 5 Min AMRAP.

Strength - Power Clean

**Easter Long Weekend Opening Hours**

Friday 6th April - 8am, 9am, 4pm, 5pm

Saturday and Sunday - Closed (No Pilates either)

Monday 9th April - 8am, 9am, 4pm, 5pm

Tuesday 3 Apr - 5x5 DeadLift

Monday 2 Apr - 100m OverHead Plate Carry (15/10), 100m OverHead Walking Lunge, 25 Toes To Bar, 25 WallBall, 100m OverHead Plate Carry, 100m OverHead Walking Lunge

 Strength - Press