Saturday 29 Jul - 'Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Timings for today are 8:30am and 4pm. 

This WOD is at Casuarina Beach. Turn right at the round-a-bout at the end of Trower Road and park in the first carpark on the left. It is a short walk to the beach from there.
Put the surf club into google maps, it's the carpark before that.
Bring plenty of water and sun protection.
After the morning session we can go to De La Plage for breakfast. After the arvo session we can go to the surf club for fish n chips and beers.

Friday 28 Jul - 10RM Back Squat. 10RM Hang Power Clean. 15 Min Team Row

Session times today are 8:30am and 4pm

Thursday 27 Jul - 'Diane' - 21-15-9 - DeadLift (100/70), HandStand PushUp

Skills WOD - 3min - HandStand Walk, 3 Min - Triple Under, 3 Min - L-Sit PullUp

Wednesday 26 Jul - 10 Rope Climb, 20cal AirBike, 30 GHD Hip Extension, 40 Double Under, 50 PushUp, 1K Run

Tuesday 25 Jul - 4 Rnd - 3 Strict MuscleUp, 30 Squat

Last week Kel and Steve welcomed this little bundle of joy into the world, Amber Josephine Lineham. She is so adorable guys, can't wait to meet her.

Strength - Bear Complex 

Monday 24 Jul - 2-4-6-8-10 - OverHead Squat (60/40). 3-6-9-12-15 - Ring Dip. 4-8-12-16-20 - Box Jump

Strength - OverHead Squat

Sunday 23 Jul - Open Gym 2-4pm