Monday 5 Jul - 100 Double Unders, 20 Thrusters, 5 Wall Climbs, 80 Double Unders, 16 Thrusters, 4 Wall Climbs, 60 Double Unders, 12 Thrusters, 3 Wall Climbs, 40 Double Unders, 8 Thrusters, 2 Wall Climbs, 20 Double Unders, 4 Thrusters, 1 Wall Climb. 3 Min Rest. 42-30-18 - Alternating Dumbbell Hang Snatch, Burpee Over Dumbbell
Closed gym means adventure time!
Thanks to all those who joined us on our Holmes Jungle walk yesterday.
Special mention to Digby for leading the way and to all the dogs for being well behaved.
ZOOM LINKS
Sunday 4 Jul - Bush Walk - 10am - Holmes Jungle - Meet at the Hilltop Picnic Area
Let’s use the gym being closed as a reason to go on an adventure.
Turn off Vanderlin Drive onto Shoal Bay Access Rd then right at the Holmes Jungle turnoff.
Kids, friends and dogs (on a lead) welcome.
Saturday 3 Jul - 30 Min Up Ladder - Dumbbell Snatch (right arm), Burpee, Dumbbell Snatch (left arm), V-Sit. * Every 5 Mins, including on 3,2,1.....go! - 50 Double Unders
Thanks for all the Zoom sessions this week Sammy, looks like we get to keep them going for another week.
There will be no zoom sessions over the weekend but they will be back Monday until we can reopen.
If you didn’t get to collect any equipment from CFD today and would like to then email, instagram message or fb message to arrange a pick up time.
Up Ladder = add an extra rep each round until 30 Mins is up.
Friday 2 Jul - 100 KB Swing. 1 Min Rest. 8 Min EMOM - 45 sec Shuttle Run. 1 Min Rest. 6 Min EMOM - 45 sec Burpee Shuttle Run. 1 Min Rest. 4 Min EMOM - 45 sec Devils Shuttle. 1 Min Rest. 2 Min AMRAP - Devils Press
Skills WOD - 10 Min EMOM - Odd - HandStand Hold or Walk, Even - Pike Press or HandStand PushUp
Tomorrows press conference will provide updates on the current lockdown.
These updates will determine when we can reopen.
Keep an eye on the CFD Instagram, Facebook and this page for any news.
Until then we have Sammy’s Zoom sessions!
Wednesday 30 Jun - 1 Min Work / 1 Min Rest - 100 Burpee Over Box
Strength - Shoulder Press, Bent Over Row and Bicep Curl
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