Wednesday 14 Jul - 20sec Work/10sec Rest - 10 Rnds - Double Under. 10 Rnds - Jumping Squat. 10 Rnds - KettleBell Snatch (24/16)

A superb effort from Rob on the weekend completing the 54k Litchfield Ultra Marathon in under 9hrs. Well done, we were all back here complaining about 5k!

Tuesday 13 Jun - 12 Min AMRAP - 40 Toes To Bar, 3 Rope Climb, 20 HandStand PushUp, 3 Rope Climb, 40 Pistol Squat, 3 Rope Climb

Strength - Back Squat and Press

Monday 12 Jun - 'Severin' - 50 Strict PullUp, 100 PushUp, 5k Run

Today is a public holiday, session times are 8:30am and 4pm

The 5k Run can be done as 5x the 1k track or a run along The Esplanade
The run distance can also be scaled back if 5k seems a little daunting

Sunday 11 Jun - Open Gym 2-4pm

Well done June On Ramp group, welcome to CFD.

Saturday 10 Jun - 'Partner WOD' - 5 Min DeadBall Hold (60/40), 90sec Rest, 5 Min Row, 90sec Rest, 5 Min MedBall Clean, 90sec Rest, 5 Min Dumbbell PushPress (15/10), 90sec Rest, 5 Min L-Sit Hold

Well done to everyone who ran the City To Surf last weekend. Special mention to Mitch L, Big Tom and Liam for placing in the top 100.
This WOD can be done with a partner, alternating every 30sec or as a solo effort.

Friday 9 Jun - EMOM - 5 Mins - 30sec OverHead Squat (40/30), 30sec Rest. EMOM - 4 Mins - 30sec OverHead Squat (50/35), 30sec Rest. EMOM - 3 Mins - 30sec OverHead Squat (60/40), 30sec Rest

Thursday 8 Jun - 'Miron' - 5 Rnds - 800m Run, 23 Back Squat (3/4 body weight), 13 DeadLift (1 1/2 body weight)