CFD guard dog!
Saturday 14 Dec - Parap Pool. 8am and 3pm.
Meet at Parap pool at either 8am or 3pm (or both). There is no WOD organised so you can swim laps if you like, impress everyone with your diving board skills or just have a relaxing float around. After the 8am session there is the option to join us at Cool Spot Cafe for breakfast.
It's Pizza night at CFD (Saturday)!! Starts at 6pm and goes until the last person leaves! BYO drinks and chair. There will be plenty of pizza to eat. If you plan on having a couple of drinks have a get home safely plan, you can leave your car at the gym if you get a taxi home. Tonight is to say goodbye to long time CFDers Adam B and Tynan and to see out the end of the year before you all go on holidays. Feel free to bring your friends, family and dogs!
Friday 13 Dec - Up and Down Chipper - 25 PullUps, 25 Box Jump, 25 Kettle Bell Swing (24/16), 25 Double Unders, Run 250m with MedBall, 25 Double Under, 25 KettleBell Swing, 25 Box Jump, 25 PullUp
The last On Ramp group of the year, great work this week guys, look forward to seeing you all at the main group sessions.
Thanks to CrossFit Red Bluff for this WOD
Thursday 12 Dec - 5 Rnds - 8 Dumbbell Squat Clean Thruster (15/10), 8 Pistol Squat
Strength - Front Squat
This Saturday we had planned to run around Lake Alexander for our WOD. However, in my attempt to measure the distance around the lake this morning, I came within an inch of my life from intense plover attack! Therefore we are moving to Plan B, a swim/dip/play at Parap pool. The pool opens at 8am, entry fee is $4. After a refreshing dip feel free to head to Cool Spot Cafe for breakfast around 9:30am. The 3pm session will also be at Parap pool, after that we will be heading back to CFD for Pizza Night! Don't forget a hat, sunscreen and towel. Feel free to bring friends and family.
Our Gym Direct order goes in tomorrow (Fri), if you want to add anything to it let me know by tonight.
This Saturday we had planned to run around Lake Alexander for our WOD. However, in my attempt to measure the distance around the lake this morning, I came within an inch of my life from intense plover attack! Therefore we are moving to Plan B, a swim/dip/play at Parap pool. The pool opens at 8am, entry fee is $4. After a refreshing dip feel free to head to Cool Spot Cafe for breakfast around 9:30am. The 3pm session will also be at Parap pool, after that we will be heading back to CFD for Pizza Night! Don't forget a hat, sunscreen and towel. Feel free to bring friends and family.
Our Gym Direct order goes in tomorrow (Fri), if you want to add anything to it let me know by tonight.
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.
Subscribe to:
Posts (Atom)
