Monday 1 Jan - Open Gym 10am - 11:30am

There will be a 1 hour WOD starting at 10:30 for anyone who wants to join in. Otherwise, come in and do whatever you like, it's Open Gym.

Sunday 31 Dec - Rest Day

Saturday 30 Dec - Hopper Deck

Due to the gym flooding we missed out on Hopper Deck on Boxing Day, so we will do it today.

The Hopper Deck is a deck of cards with a different workout on each one. We will pick a card from the deck and read out the WOD. If one person in the group says 'no' the group will do 10 burpees then pick another card. We will continue to draw cards until nobody in the group says no. You can only say no once! 

Friday 29 Dec - 3 Rnds - 1 Min Toes Thru Rings, 30 Sec Rest, 1 Min Ring Dips, 30 Sec Rest, 1 Min Ring Rows, 30 Sec Rest. 2 Rnds - 1 Min Double Under, 30 Sec Rest, 1 Min Double Under, 30 Sec Rest

Thursday 28 Dec - 'Linda' 10-1 - DeadLift (1 1/2 body weight), Bench Press (body weight), Clean (3/4 body weight)

Wednesday 27 Dec - 1K Run, 30 PushUp, 20 PullUp, 10x10m Farmers Carry (32/24), 800m Run, 25 PushUp, 15 PullUp, 8x10m Waiter Walk (15/10), 400m Run, 20 PushUp, 10 PullUp, 6x10m Barbell Carry (20/15), 200m Run, 10 PushUp, 5 PullUp, 4x10m DeadBall Carry (60/40), 100m Run, 5 PushUp, 2x10m Pincer Carry (15/10)

Session times for Wednesday are 4pm, 5pm, 6pm and 7pm

Tuesday 26 Dec - Gym Closed Due To Water Damage

Due to a burst water hose most of the CFD floor has been flooded. There is no permanent damage but it will take time to dry out.

We shall reopen Wednesday 4pm, unless otherwise posted. 

Tuesday 26 Dec - 4pm Session Only (Hopper Deck)

Monday 25 Dec - Merry Xmas

Sunday 24 Dec - Rest Day

Saturday 23 Dec - 'CFD 12 Days of Christmas' - 1 Muscle Up (or Wall Climb), 2 Clean and Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)

Time to dust off the Xmas outfits! 

Free beer and pizza from 5:15pm onwards, friends and family very welcome.

Friday 22 Dec - 1RM Snatch. 1RM Clean & Jerk

Lachlan competed in his first weightlifting comp earlier this month, he did very well and is looking forward to many more. If you would like to participate in the sport of weightlifting the next chance to step onto the platform is Sunday 28th Jan

Thursday 21 Dec - 400m Run, 40 Dumbbell Snatch (22.5/15), 400m Run, 40 Dumbbell Thruster (15/10), 400m Run, 40m Dumbbell Lunge (15/10), 400m Run, 40 Dumbbell Burpee (22.5/15)

Thanks Marii and Mia for bringing 11 day old Max in for a visit yesterday, a perfect little man

Wednesday 20 Dec - 15 Rope Climb, 15 Wall Climb, 60cal Row, 60 GHD Back Extension, 120 SitUp, 120 Press (30/20)

Break up the reps however you like

Tuesday 19 Dec - 15 Min AMRAP - 5 Strict PullUp, 7 Strict HandStand PushUp, 9 Back Squat (75/50)

Strength - Front Squat

Monday 18 Dec - In 6 Mins - 2 Rounds - 15cal Row, 10 Over The Rower Burpee. In 6 Mins - 2 Rounds - 50 Double Under, 30 Squat. In 6 Mins - 5x 10m Burpee Shuttle Run, 10 V-Sit

Strength - Static Holds

Sunday 17 Dec - Open Gym 2-4pm

Saturday 16 Dec - In 10 Mins - 1 Rnd of 'Kelly' then Max Dead Ball Over Shoulder (60/40). 2 Min Rest. In 10 Mins - 1 Rnd of 'Kelly' then Max Wall Climb. 2 Min Rest. In 10 Mins - 1 Rnd of 'Kelly' then Max Rope Climb

'Kelly' = 400m Run, 30 Box Jump, 30 WallBall

Friday 15 Dec - 2 Rnds - 10 MuscleUp, 10 Snatch (50/35), 20 Pistol Squat, 20 KettleBell Snatch (24/16), 20 Cal Row

Skills - HandStand Walking and HandStand PushUps

Thursday 14 Dec - 3 Rnd - 15 Thruster (40/30), 10 KneesTo Elbows

Strength - Back Squat and Push Press

Wednesday 13 Dec - 5 Rnds - Every 3 Mins - 200m Run, 15 Sumo DeadLift (90/60)

Tuesday 12 Dec - 2 Rnds - 1 Monkey Bar, 40m OverHead Walking Lunge (20/15), 50 SitUp

Strength - Snatch Complex

Monday 11 Dec - 12 Min AMRAP - 20 Dumbbell Snatch (20/15), 10 Burpee Box Jump Over, 5 Cal Row. 2 Min Rest. 10 Min AMRAP - 20 KettleBell Swing (24/16), 10 Burpee, 5 Cal Row. 2 Min Rest. 8 Min AMRAP - 20 WallBall, 10 Box Jump Over, 5 Cal Row

Sunday 10 Dec - Open Gym 2-4pm

Saturday 9 Dec - Partner WOD - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. In 10 Mins 'Karen' - 150 WallBall. In 5 Mins - 'Grace' - 30 Clean & Jerk (60/40)

'Cindy' - Round for Round. Karen - Swap every 15 Reps. 'Grace' - Swap every 5 Reps

Friday 8 Dec - DeadLift -3-3-3-3

Thursday 7 Dec - 200 Double Under, 50 OverHead Squat (40/30)

Gymnastic Strength - 5 Min AMRAP - Strict PullUp, 2 Min Rest, 5 Min AMRAP - Dips, 2 Min Rest, 5 Min AMRAP - V-Sit

Wednesday 6 Dec - 7 Rnd - 7 Toes To Bar, 7 WallBall, 7 Burpee

Strength - Front Squat

Tuesday 5 Dec - 5 Rnd - 3 Rope Climb, 6 Tyre Flip, 9 KettleBell SumoDeadLift HighPull (32/24), 12 Dumbbell Press (15/10), 15 Plate Ground To OverHead (20/15)

Monday 4 Dec - 42 Box Jump, 21 HandStand PushUp, 30 Box Jump, 15 HandStand PushUp, 18 Box Jump, 9 HandStand Pushup. 3 Min Rest. 4 Rnds - Every 4 Mins - 400m Run

Sunday 3 Dec - Open Gym 2-4pm

The last NTWA weightlifting comp for the year is today at Training For Warriors, 30 Daly St. 

Action starts at 11am, entry is free, please come down and support local weightlifters.

Saturday 2 Dec - Partner WOD - In 35 Mins - 10-1 - Back Squat (60/40), DeadLift (90/60), Press (40/30). In the remaining time Max Cal (Row or Bike)