Wednesday 1 July - WOD: Dumbbell Box Step Over, Shuttle Run, Wall Climb

Strength: 5 - 3 - 1 Back Squat

Tuesday 30 June - WOD: Run, Sit Up, Pull Up

Monday 29 June - WOD: Hang Power Snatch, Over Bar Burpee, Double Under

Strength: 'Lion Complex'

Sunday 28 June - 10am Open Gym & WOD

WOD: Air Squat, Burpee, Sit Up, Lunge, Kettlebell Swing

Saturday 27 June - WOD: 'Stevero' Power Clean, Toes To Bar, Wall Ball, Box Jump, Dumbbell Snatch

8:30am Child Minding

10am CFD Kids Class

Friday 26 June - WOD: Cal Row, Clapping Push Up

Finisher

Thursday 25 June - WOD: Bench Hop, Run, Wall Climb

Strength: 4RM Bulgarian Squat

Wednesday 24 June - WOD: Rope Climb, Dumbbell Farmers Carry, Burpee, Cals

Finisher

Tuesday 23 June - WOD: DeadLift, Run, Row, Ring Dip, Double Under, Cal Bike or Ski

Skills WOD

Monday 22 June - WOD: Pull Up, Thruster

Strength: 1RM Pause Front Squat

Sunday 21 June - 10am Open Gym & WOD

WOD: Cal Row, Shuttle Run

Saturday 20 June - WOD: Devils Power Clean, HandStand Push Up, DeadBall Onto Shoulder, Run

8:30am Child Minding

10am CFD Kids Class

Friday 19 June - WOD: Push Jerk, Double Under, Kettlebell Swing, Backward Skip

Strength: 2RM Push or Split Jerk

Thursday 18 June - WOD: Dumbbell Seated Press, Box Jump, GHD Sit Up

Skills WOD
Strength: 1RM Turkish Get Up

Wednesday 17 June - WOD: Run, Row, Wall Ball, Dumbbell Snatch, Slam Ball

Tuesday 16 June - WOD: DeadLift, Knees To Elbows

Strength: 3RM DeadLift

Monday 15 June - WOD: Clean & Jerk, Front Squat, Power Snatch, Back Squat

Strength: 5RM Back or Front Squat

Sunday 14 June - 10am Open Gym & WOD

WOD: Row, Single Skip, Kettlebell Swing

Good luck to all the City 2 Surf runners! 🏃 

Saturday 13 June - WOD: Medball Carry, Medball Squat Clean, Run, Toes To Bar, Plate Ground To OverHead

8:30am Child Minding

10am CFD Kids Class

Friday 12 June - WOD: Standing Sled Pull, Farmers Carry, Strict Pull Up, DeadBall Over Shoulder

Thursday 11 June - WOD: Hang Power Clean, Push Up

Skills WOD
Strength: 2RM Hang Squat Clean

Wednesday 10 June - WOD: Goblet Lunge Step, Kettlebell Snatch, Reverse Burpee

Tuesday 9 June - WOD: Sit Up, Double Under

Strength: 2RM Strict Press, Push Press, Push Jerk

Monday 8 June - WOD: Kettlebell Front Rack Hold, OverHead Squat

Public Holiday Today.

Sessions are 8:30am (Child Minding) & 4pm!

Sunday 7 June - 10am Open Gym & WOD

WOD: Broad Jump, Biceps Curls, Cal Row, Jumping Squat, Power Clean

Saturday 6 June - WOD: Dumbbell Box Step Up, Dumbbell Push Jerk, Atomic Sit Up

8:30am Child Minding

10am CFD Kids Class

Friday 5 June - WOD: Box Jump Over, Cal Bike

Skills WOD

Finisher

Thursday 4 June - WOD: Pull Up, Power Snatch, Chest To Bar Pull Up

Wednesday 3 June - WOD: Run, Wall Ball, Wall Climb

Strength: 1RM Zercher Squat

Tuesday 2 June - WOD: Double Under, Dumbbell DeadLift, Lunge Step, Dumbbell Hang Snatch

Skills WOD
Finisher