Monday 9 Dec - Partner WOD - 20 Min AMRAP - 10 DeadLift (70/50), 10 KettleBell Swing (24/16), 10 Burpee
1 Partner completes a full round while the other rests
Strength - Snatch Grip DeadLift
If anyone is interested in purchasing any equipment from Gym Direct hand in your list and cash by Thur 8pm.
If anyone is interested in purchasing any equipment from Gym Direct hand in your list and cash by Thur 8pm.
Sunday 8 Dec - Open Gym 2-4pm
Next Saturday 14th Dec the WOD (both 8am and 3pm) will be a run (or walk) around Lake Alexander. It is on the grass so it could be muddy, don't wear your favourite white runners!
After that, from 6pm, we will be holding an 'Adam and Tynan Going Away/ End of Year Drinks' get together at CFD. BYO drinks and chair. CFD will provide pizza! Put your name on the board, if you plan on attending, so I know how many pizzas to get.
Saturday 7 Dec - 'Tabata Fight Gone Bad' - WallBall, Sumo DeadLift High Pull (35/25), Box Jump, PushPress (35/25), Row
8 Rounds at each station, 20 seconds of Work followed by 10 seconds of Rest. Score is total reps, including calories on the rower.
Friday 6 Dec - 'Jackie' - 1K Row, 50 Thruster (20/15), 30 PullUp
Strength - Weighted Dip
Saturday 10am is the last intro session at CFD for the year.
Saturday 10am is the last intro session at CFD for the year.
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