Tuesday 1 March - WOD: 3 Rounds - Every 3 Mins: 400m Run; 3 Rounds - Every 3 Mins: 500/400m Row; 3 Rounds - Every 3 Mins: 80 Double Unders; Then For Time: 400m Run, 500/400m Row, 80 Double Unders

Well done to everyone who did the first Open Workout 22.1. Watching all of you working so hard was just incredible, great job!!!

Monday 28 Feb - Open Workout 22.1 : 15 Min AMRAP - 3 Wall Climb, 12 Dumbbell Snatch, 15 Box Jump Over

Sunday 27 Feb - 10 - 11 am Open Gym and WOD

WOD: 6 Rounds - 10 Cal Row, 10 Cal Bike or Ski, 10 Plate G2OH, 10 Russian Twist, 10m Bear Crawl, 10m Lunge Walk, 200m Run

Saturday 26 Feb - WOD: 4 Rounds - 1 Min Atomic SitUp, 1 Min Cals, 1 Min Kettlebell Swing, 1 Min Jumping Squat, 1 Min Push Ups, 1 Min Pull Ups, 1 Min Sledge Hits, 2 Min Rest

There will be another coach during the 8:30am class to babysit your kids, bring them along with you!

Friday 25 Feb - WOD: Up Ladder - 1 Wall Climb, 10 Double Unders

Strength: 3 - 3 - 3 DeadLift

Thursday 24 Feb - WOD: In 12 Mins: 1K Run, 3 RM Back Squat; In 10 Mins: 600m Run, 2 RM Front Squat; In 8 Mins: 200m Run, 1 RM OverHead Squat

Wednesday 23 Feb - WOD: 10 Rounds - 6 KettleBell Single Arm Thruster, 200m Row, 6 Toes Thru Rings

Tuesday 22 Feb - WOD: 10 - 8 - 6 - 4 - 2 Chest To Bar PullUp, Pistol Squat, HandStand Push Up, V-Sit

Strength: 1 RM Turkish Get Up

Skills WOD: AMRAP - 3 Ring Muscle Up, 7m HandStand Walk

Monday 21 Feb - WOD: AMRAP - 8 Burpee Box Jump Over, 8 Box Step Up

Strength: 3 RM Press, 2 RM Push Press, 1 RM Split Jerk

Sunday 20 Feb - Rest Day

CFD is closed today due to a NT Weightlifting Coaching Seminar being held here.

Thank you for your understanding and see you all on Monday!

Saturday 19 Feb - WOD: 21 - 15 - 9 DB Push Press, DB Squat; 21 - 15 - 9 Slam Ball, Burpee Over Slam Ball; 21 - 15 - 9 Cal, Box Jump Over; 21 - 15 - 9 Knees To Elbows, Push Ups

Today's session: 5pm

This weekend there will only be 1 class held at CFD due to a NT Weightlifting Coaching Seminar being held here.

Friday 18 Feb - WOD: 3RM Hang Squat Clean, 2RM Push Jerk

+ Finisher

Thursday 17 Feb - WOD: Double Tabata - Kettlebell Swings, Sit Ups, WallBalls

Strength: 2RM Back Squat

Wednesday 16 Feb - WOD: 2 Rounds - 200m Farmers Carry, 30 Burpees

Strength: 3RM Bench Press

Tuesday 15 Feb - WOD: 3 Rounds - 10 Hang Power Snatch, 15/12 Cal AirBike or SkiErg; 20 KB Snatch, 200m Run, 30 DB Snatch, 15/12 Cal Row

Monday 14 Feb - WOD: "Cindy" 5 Pull Up, 10 Push Up, 15 Squat

📸 danielarphoto

Skills WOD:

Up Ladder - Toes To Bar

Up Ladder - HandStand Push Up

Up Ladder - Pistol Squat

Sunday 13 Feb - 10 - 11 Open Gym and WOD

WOD: 50 - 40 - 30 - 20 - 10 Squat, Cals, Push Up, Sit Up;

In Any Time Remaining - AMRAP: 4 Box Jump Over, 2 Strict Pull Up

Saturday 12 Feb - WOD: 100 Double Unders, 90 Flutter Kick, 800m Run, 70 Dumbbell Hang Power Clean & Jerk, 600m Run, 50 OverHead Squat, 400m Run, 30 Russian Kettlebell Swing, 200m Run, 100 Double Unders

📸 danielarphoto

Friday 11 Feb - WOD: 5 Rounds - 15 Wall Balls, Max Chest To Bar Pull Ups; 5 Rounds - 15 Box Step Up, Max Dumbbell Snatch

📸 danielarphoto

Strength: 4 RM Front Squat

Thursday 10 Feb - Partner WOD: 6 Rounds - 200m Run, 15 Sit Ups, 10 Burpees; 6 Rounds - 15/12 Cals, 15 Atomic Sit Ups, 10 Reverse Burpees

📸 danielarphoto

Wednesday 9 Feb - CFHQ WOD: 5 - 5 - 5 OverHead Squat, 3 - 3 - 3 Snatch Balance, 1 - 1 - 1 Hang Squat Snatch

📸 danielarphoto

Tuesday 8 Feb - WOD: 1K Run, then 3 Rounds of 10m HandStand Walk, 8 Pistol Squat, 4 Muscle Up ; 5 RM DeadLift

📸 danielarphoto

Monday 7 Feb - WOD: 5 Clean&Jerk, 50 Double Under, 5 Wall Climb, 4 Clean&Jerk, 40 Double Under, 4 Wall Climb, 3 Clean&Jerk, 30 Double Under, 3 Wall Climb, 2 Clean&Jerk, 20 Double Under, 2 Wall Climb, 1 Clean&Jerk, 10 Double Under, 1 Wall Climb

📸 danielarphoto

Gymnastics Strength: 2 RM Pull Up, 2 RM Ring Dip

Sunday 6 Feb - 10 - 11am Open Gym and WOD

WOD: 3 Rounds: In 5 mins - 400m Run, Max Cals; In 5 mins - 400m, Max Burpees

Saturday 5 Feb - WOD: 10 Rounds - 4 Pull Ups, 8 DB Snatch, 12 Box Jump; 10 Rounds - 4 Push Ups, 8 KB Snatch, 12 Cals

Friday 4 Feb - WOD: 1 RM Sumo DeadLift

Skills WOD: AMRAP - 1 Rope Climb, 10m HandStand Walk, Max Set of Toes To Bar

Thursday 3 Feb - WOD: 4 Rounds - 10x10m Shuttle Run, 5x10m Lunge Step; 4 Rounds - 15/12 Cal Row, 50 Double Unders; 4 Rounds - 200m Run, 15 WallBalls

Wednesday 2 Feb - WOD: 600m Run, 60 KB Swing, 400m Run, 40 Box Step Up, 200m Run, 20 DeadBall Squat Clean

Core WOD: 2 Rounds - Hollow Hold, Atomic Sit Up, L-Sit, V-Sit