Monday 31 August - 400m Run, 30 Power Clean (50/35), 30 Dumbbell Thruster (15/10), 400m Run, 15 Power Clean, 15 Dumbbell Thruster, 50 WallBall

Strength - Power Clean

Sunday 30 Aug - Open Gym 2-4pm

 

Kayla would like to introduce Piper to everyone. She is very beautiful Kayla and we are looking forward to meeting her and introducing her to all the 9:15am session kids!

Saturday 29 Aug - 'Partner WOD' - 8 Mins - Max Row, Max Goblet Squat (16/12). 2 Min Rest. 8 Mins - Max Run, Max PushUp, 2 Min Rest. 8 Mins - Max AirBike, Max Plate Ground To OverHead (20/15), 2 Min Rest. 8 Mins - Max DoubleUnder, Max Weighted StepUp (15/10)

The August On Ramp group are ready to WOD!

Sam's competition season begins this weekend in Sydney, with two comps in two days. Saturday she will be competing in 'Gods of War' a partner event at CF Rev X. Sunday will be a 4 person team event at CF Never Quit. Good luck Sammy!

Friday 28 Aug - 'Tabata' - 6 Rnds of Each - Dumbbell PushPress (15/10), Jumping Split Lunge, PullUp, AirBike, HandStand PushUp, MedBall Clean

 Strength - Front Squat and Jerk

Thursday 27 Aug - Death By - DeadLift (70/50), Over The Bar Burpee

Strength - Sled Push

Wednesday 26 Aug - 'Partner WOD' - 42 Bench Press, 42 Box Jump, 42 Wall Ball, 30 Bench Press, 30 Box Jump, 30 WallBall, 18 Bench Press, 18 Box Jump, 18 WallBall

 Partner Finisher - 15 Min AMRAP - 5 Mins Air Bike, 5 Mins Wall Climb, 5 Mins Rope Climb

Tuesday 25 Aug - 1K Row, 1K Run, 100 DoubleUnder, 100 Squat, 100 SitUp

 

Strength - Press and Dumbbell Press