Wednesday 8 Jul - 7 Min AMRAP - 1 Burpee, 3 Toes To Bar

Strength - Front Squat

Sunday 5 Jul - Open Gym 2-4pm


FREE ICE CREAM!!!
Head to Mindil Beach Markets anytime between 4pm-8pm tonight (Sunday) and CFD will shout every member an ice cream or sorbet.
The catch is you have to get your photo taken with your ice cream so we can make a collage of CFD members supporting Claudia’s new business.

Saturday 4 Jul - 40 Min AMRAP - 2 Stair and Hill Run, 2 Rnds - 5 Broad Jump, 20 Atomic Sit Up, 30 Lunge Step


This Saturday we will meet in the Doctors Gully car park, where the Fish Feeding is. 
After the 8:30am session we can head to The Boat Shed or somewhere else big enough to fit us in for breakfast.  
After the 4pm session there will be an eski full of ice cold beer and cider.
Bring plenty of water and a towel or mat for pushups and situps on the grass.

Wednesday 1 Jul - 10 Min AMRAP - 3 Muscle Up, 6 Power Snatch

Skill - HandStand Walking. Strength - Power Snatch

Friday 26 Jun - 7 Min Up Ladder - Clean & Jerk (60/40), Over The Bar Burpee


Skills WOD - 2 Rnds - 1 Min HandStand Walking, 1 Min Pistol Squats, 1 Min Triple Unders, 1 Min Rest

Monday 22 Jun - ‘Fran’ - 21-15-9 - Thruster (40/30), PullUp

Strength - Thruster and PullUp

Tuesday 16 Jun - 10-1 - Bodyweight Power Clean, Strict HandStand PushUp

Thanks to CFHQ for this WOD
Strength - Clean & Jerk Complex

Friday 5 Jun - 7 Min AMRAP - 2 Bar MuscleUp, 4 HandStand PushUp. 2 Min Rest. 7 Min AMRAP - 2 Ring Muscle Up, 8 KettleBell Swing (32/24)

3 Rnds - 1 Min - HandStand Walk, 1 Min - Pistol Squat, 1 Min - Triple Unders, 1 Min - Rest

Tuesday 2 Jun - ‘Grace’ - 30 Clean & Jerk (60/40)

Strength - Power Clean and Push Jerk
Finisher - 1K Run

Friday 29 May - 15-10-5 - Power Snatch, OverHead Squat, PullUp

Strength - Snatch Complex

Monday 25 May - OTM - 10 Rnds - 1 OverHead Squat. OTM - 10 Rnds- 1 Split Jerk

Finisher - Tabata - PushUp, Atomic SitUp, Jumping Squat, Row

Friday 22 May - 400m Run, 20 Handstand PushUp, 500m Row, 15 Handstand PushUp, 200m Run, 10 Handstand PushUp, 250m Row, 5 Handstand PushUp

Skill - HandStand Walking
Core Finisher - 4 Rnds - 30sec Work, 30sec Rest - Atomic SitUp, Hollow Hold, SitUp, L-Sit Hold