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.

Tuesday 29 May - 'Air Force WOD' - 20 Thruster (40/30), 20 Sumo DeadLift HighPull (40/30), 20 Push Jerk (40/30), 20 OverHead Squat (40/30), 20 Front Squat (40/30). 4 Burpees on the minute every minute

Compare to 2 Feb

Strength - Snatch Balance

Monday 28 May - 5 Rnds - 400m Run, 10 HandStand PushUp, 10 KettleBell Swing (32/24)

Strength - Back Squat

Sunday 27 May - Open Gym 2-4pm

Saturday 26 May - 'Partner WOD' - 20 Rnds - 10 Double Under, 10 SitUp, 10 WallBall, 10 BoxJump

Julia's first comp - future champion!

Partner #1 does a complete round while partner #2 rests. Then partner 2 completes a round while partner 1 rests. Continue until 20 rounds are completed (10 each). Every 5 mins everyone runs 100m

PILATES @ 4pm

Friday 25 May - Death by Thruster (50/35), Death by Toes To Bar, Death by Burpee

57kg from ground to overhead - impressive!!!
Death by = 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute and so on until you cannot complete the amount of reps required in that minute.