Start and finish with a 1k Run or a 1.5k Row or 500 Double Unders
If you plan on doing the City to Surf run on Sunday I recommend a rest day for Saturday!
If you plan on doing the City to Surf run on Sunday I recommend a rest day for Saturday!
Thursday 31 May - 10 MuscleUp, 200m Run, 8 MuscleUp, 200m Run, 6 MuscleUp, 200m Run, 4 MuscleUp, 200m Run, 2 MuscleUp, 200m Run
Graham (NTWA) demonstrating Olympic Lifts to 30+ Indigenous kids from various communities. The group are in town for 1 week for their annual schooling residential phase. They spent an hour at CFD last night having the most fun ever with rope climbs, burpees, box jumps, tyre flips and everything else we do here! Thanks so much to all from CFD who came in and helped out, it would not have gone so well without you all.
Strength - DeadLift
Wednesday 30 May - 'Tabata Sets' - Ring PushUp, WallBall, Toes To Bar, 10m Sprint
Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest. Score is total reps.
The annual City to Surf Fun Run is on this Sunday, click here to register online.
There is a 4k and 12k option. 12k costs $50 to enter, 4k is $30. 12k starts at 7:20am, 4k starts at 7:10am. Register now as the price goes up Friday for late entries. Start/Finish for both 4k & 12k is Mindil Beach.
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