Monday 2 Nov - 7 Min AMRAP - 7 Toes To Bar, 7 WallBall. 4 Min AMRAP - 7 Power Clean (40/30), 7 Thruster (40/30). 3 Min AMRAP - 7 KettleBell Swing (24/16), 7 Goblet Squat (24/16)

 

Big October On Ramp group, in the park, in the dark!

Strength - Thruster

Today the November Healthy Living Challenge kicks off.

If you want to join in on the action there are a few 'test' WODs to get done today. These WOD's can replace the Monday WOD or you can do both. 

If you are unsure of what this is all about come in today and it will be briefed at every session.

Sunday 1 Nov - Open Gym 2-4pm

Saturday 31 Oct - 4 Rnds - 20 Burpee, 20 KettleBell Swing (24/16), 20 Box Step Over, 20 Plate Ground To OverHead (20/15)

Today, after the WOD (8am and 4pm) there will be a Melbourne Cup themed 'race' between the top 4 people from the workout. Bring a fancy hat or tie and $2 to place a bet!

Friday 30 Oct - 4 Rnds - 1 Min 10m Sprint, 1 Min Rest. 4 Rnds - 1 Min Double Unders, 1 Min Rest. 4 Rnds - 1 Min Cals (2 Rnds Bike, 2 Rnds Row), 1 Min Rest

Skills WOD - 3 Rnd - 1 Min MuscleUp. 1 Min - HandStand Walking. 1 Min Rope Climb

It's on again, the CFD  lifestyle challenge! 

Each day you receive anywhere from 0-5 points. 1 point for no alcohol, 1 point for no added sugar, 1 point for 30 mins of mobility, 1 point for the WOD and 1 point for fish oil. 

For those who want to sign up there will be a test WOD on Monday and a retest on the last day of the month.

We have an extensive nutrition guide to answer all food questions that will be at CFD for you to read. 

Thursday 29 Oct - 9 Min AMRAP - 9 DeadLift (40/30), 9 Hang Power Clean (40/30), 9 Push Press (40/30)

 

Strength - Clean Complex

This Saturday the WOD will take on a Melbourne Cup Theme!

The actual WOD will be a regular Saturday WOD. At the end of that workout there will be the top 2 guys and the top 2 ladies with the best times. Those 4 people then become 'the horses' and the rest of us become 'racegoers'. We will all place a $2 bet on which 'horse' we think will win the 1 rnd race at the end. So, bring your race day hat or tie and $2 (if you want to place a bet).

Wednesday 28 Oct - EMOM - 5 Mins - 2 MuscleUp, Max Squats. 2 Min Rest. EMOM - 5 Mins - 2 Wall Climb, Max Squats. 2 Min Rest. EMOM - 5 Min - 2 Rope Climb, Max Squats. 2 Min Rest. EMOM - 5 Min - 2x 10m Bear Crawl, Max Squats

EMOM = Every Minute, On The Minute

Tuesday 27 Oct - Tabata (6 Rnds of each) - Toes To Bar, Row, Power Clean (50/35), Box Jump, AirBike, WallBall

 

Strength - Clean & Jerk Complex