Wednesday 27 Nov - 100m Run, 100m Lunge Step, 50 Dumbbell Push Press (15/10), 40 Squat, 30 DeadLift (90/60), 20 PushUp, 10 Toes to Bar

Strength - Bench Press
**CFD/CF11M End of Year Get Together**
This Saturday 11am at Lake Alexander.
There will be slack lining and stand up paddle boarding fun to be had.
BYO BBQ food and chair, we will provide beers.
Bring your friends and family along.
It will be a fun day, everyone is invited, don't miss out!

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