Tuesday 10 Jun - 3 Rnds - In 3 Mins - Run 400m, Max PushPress (50/35)
Monday 9 Jun - 'Devils Mile - 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry (20/15), 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl
This is the fourth year in a row that we have hit The Devils Mile on Casuarina Beach, it's a great WOD, don't miss it!
Session times are 8am and 5pm. After the 8am session we will have a vote on where to go for breakfast. After the 3pm session I will have an esky full of ice so feel free to add a beer or 2 to it and we can watch the sun go down!
Sunday 8 Jun - Open Gym 2-4pm
Tomorrows WOD (Monday) is at Casuarina Beach. Session Times are 8am and 5pm.
Drive along Trower Rd, turn right at the roundabout after Claymore Cresent then left into the first car park, walk to the beach from there.
Saturday 7 Jun - 10x 100m Sprint, 10x 10 KettleBell Swing (24/16), 8x 5 Ring Row, 8x 5 Thruster (50/35), 6x 1 Wall Climb, 6x 1 Rope Climb
Free Intro Session at 10am!
Friday 6 Jun - 'Tabata' - Shoulder Taps, Frog Stand, Bridge Hold, Inverted Hang
10 Min squat hold day is here, we are ready for this!
Thursday 5 Jun - 4 Rnd - 7 Front Squat (75/50), 7 Ring PushUp, 7 Cal Row
This Monday is a Public Holiday. The WOD will be held at Casuarina Beach. Session times will be 8am and 5pm (it's a long(ish) WOD and 3pm will be too hot). If anyone needs a lift from CFD to the beach email me. The meeting spot at the beach is the car park before the surf lifesaving club. Turn right at the roundabout at DripStone Cliffs then turn into the first car park on the left.
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