Monday 25 Jun - ‘Fran’ - 21-15-9 - Thruster (40/30), PullUp

Strength - Thruster Complex

Sunday 24 Jun - Weightlifting Meet 11am

There will be no open gym today due to The NTWA comp being held from 11am at CFD. Come in and watch though, it may inspire you to register next time!

Saturday 23 Jun - 'Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Beach WOD!! 

8:30am and 4pm at Casuarina Beach.

 Park in the car park before De la Plage

Friday 22 Jun - Death By - Box Jump Over. Death By - Dumbbell Press (15/10)

Saturday will be a beach WOD.

8:30am and 4pm at Casuarina Beach.

Thursday 21 Jun - 3 Rnd - 10 Back Squat (60/40), 15 Toes To Bar

Strength - Back Squat

Wednesday 20 Jun - 5 Rnd - Min 1 - 1 DeadLift (120/80), Min 2 - 2 Rope Climb, Min 3 - 3 Wall Climb, Min 4 - Max Double Under, Min 5 - Rest

Tuesday 19 Jun - 12 Min AMRAP - 15 OverHead Squat (50/35), 10 Power Clean, 5 Power Snatch