Sunday 25 May - Open Gym 2-4pm
Need to practice your OverHead Squat, HandStand PushUp or Bar MuscleUp?? Then Open Gym is where you need to be!
Saturday 24 May - 'Filthy 50's' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under
Free Intro Session at CF 11 Mile today, 10am.
Utter Nutter Pop Up Market at CFD for the 8am AND 3pm session today, bring some cash, grab a post WOD coffee & brownie and stock up on your paleo treats for the week!
50 of your favourite exercises and Utter Nutter in the house, what an excellent start to your weekend!
50 of your favourite exercises and Utter Nutter in the house, what an excellent start to your weekend!
Thursday 22 May - 5 Rnds - 500m Row, 15 Hang Power Clean (60/40), Rest 2 Mins
We were all treated to a visit from Raymond McGinnes yesterday, thanks Andrew and Sarah, he is very precious.
Strength - Power Clean
Wednesday 21 May - 15-10-5 - Thruster (40/30), Toes To Bar. Rest 2 Mins. 15-10-5 - Box Jump Over, KettleBell Snatch (24/16). Rest 2 Min. 15-10-5 - Jumping Squat, Ring Dip
One of the best Sammy moments this weekend! Well done Sam, 22nd in Aus/NZ. Also big congrats to Chris Medcraft from CF Top End, finishing in 32nd place.
A very big thank you to the coaches that ran CFD while the rest of us were in Wollongong, very much appreciated!
A very big thank you to the coaches that ran CFD while the rest of us were in Wollongong, very much appreciated!
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