Sunday 5 Apr - Rest Day

Goal Board from 2010. Should CFD 2020 have a goal board?

There is a very limited amount of equipment still at the gym that can be loaned out. I will be putting a list on our Facebook page for people to secure that stuff via comments. 

From Monday there will be a 6am, 10am and 5pm zoom session Monday - Friday. 

Saturday zoom sessions are 8:30am and 4pm.

All zoom sessions are free, whether you are a member of CFD or not. Just use the link or ID number posted on the website each night to join in. 

Starting tonight Ros will be doing a Facebook live video every night for the CFD WOD. It will be an explanation and demonstration of movements just like a regular coached session at the gym. There will be opportunity to ask questions in comments. If you don’t have access to our FB page request it or email me.

Keep moving everyone, for your health and sanity. 

Saturday 4 Apr - 30 Min Run. Every 5 Mins do 20 Squats, 20 Mountain Climbers and 20 V Sits

CFDers, using foam rollers as pillows since 2010.

Zoom 8:30am https://us02web.zoom.us/j/936123536

Zoom 4pm https://zoom.us/j/493077064

Friday 3 Apr - 2 Rnd - 400m MedBall Carry, 25 MedBall Clean. 2 Rnd - 200m Run, 25 MedBall Push Press. 2 Rnd - 100m Run, 25 MedBall DeadLift

2010 - Our first mural.

Finisher - 400m Weighted Walk.
ZOOM

6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Thursday 2 Apr - 30-25-20-15-10-5 - Burpee, Box Step Up, OverHead Squat (20/15)

2010 - Before we had boxes we jumped on tyres.

ZOOM

6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Wednesday 1 Apr - ‘Running from Annie’ - 50-40-30-20-10 - Double Under, SitUp. 400m Run after each round.

2010 Regionals
ZOOM

6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Tuesday 31 Mar - 5 Rnd - 1 Min - KettleBell DeadLift (32/24), 1 Min - Box Jump, 1 Min - MedBall Thruster, 1 Min - Rest

2010 - CFD’s first PullUp rig.
Strength - Bent Over Row
ZOOM
6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Monday 30 Mar

March 2010 - CFD’s 5 founding members. 

Annie, Kellie, Rich, Connie and Paul

ZOOM - 6am Session https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

ZOOM - 4pm Session https://us04web.zoom.us/j/493077064 Meeting ID - 493 077 064
ZOOM- 5pm Session https://zoom.us/j/493077064  Meeting ID - 493 077 064