FRIDAY

- CFC'ers we have a new timetable with added changes of the 530am & 630am class, new Level 1&2 classes @5pm/7pm (no longer 6pm) and a later Saturday morning class which all starts as of next Monday the 17th of March, so please check it out before next week by clicking the "Class Info/Schedule & Rates" tab or downloading the PDF from the Facebook 'CFC Members' page.

- Also, we have received our order of new T-Shirts/Singlets which will soon be on display in the gym for you to have a look at & buy before or after your class.. Prices will range from $25 to $40. We will only be taking cash for these items so please have it on you if you would like to buy one.
For those of you that put your name down for interest we will put your order a side for you once you have decided on size.

WOD

LEVEL 1 & 2

A.) 5 Rounds:
3 'TNG' Power Snatch
5 Strict Ring dips - Add weight if needed
Rest 90 seconds between rounds.

B.) 3 Rounds for max reps, 1min @each station:
-Row (calories)
-Rest
-Plate OH Walking Lunge 20kg/15kg
-DB Snatch 30kg/20kg
-Rest

C.) Accumulate 30 Strict TTB or 50 Hanging Leg Lifts