Friday 9 Jul - ‘The I might not have trained for 2 weeks WOD’ - 10 Min AMRAP - 3 Burpee PullUp, 6 Box Jump Over, 9 MedBall Clean. 2 Min Rest. 10 Min AMRAP - 3 Strict Toes To Bar, 6 Box Jump, 9 MedBall Push Jerk. 2 Min Rest. 10 Mins of Mobility (stretch and roll)

Open Gym 1pm - 4pm. 

4pm, 5pm and 6pm Sessions

CFD is closed all weekend as we are hosting a Level 1 Coaches Course. 

There will be an Outdoor WOD posted for both Saturday and Sunday. We will meet as a group for these.

Thursday 8 Jul - 5 Rnds - 35 Dumbbell Hop Overs (or double unders), 25 KettleBell Swings (or dumbbell), 15 Weighted SitUps

ZOOM LINKS

6am https://us02web.zoom.us/j/81918785072

8am https://us02web.zoom.us/j/88675494511

4pm https://us02web.zoom.us/j/84122647592

5pm https://us02web.zoom.us/j/86053672059

Wednesday 7 Jul - 12 Dumbbell Power Clean (each arm), 12 Alternating Dumbbell Front Rack Lunge, 12 Box Jump, 10 Dumbbell Power Clean (each arm), 10 Alternating Dumbbell Front Rack Lunge, 10 Box Jump, 8 Dumbbell Power Clean (each arm), 8 Alternating Dumbbell Front Rack Lunge, 8 Box Jump, 6 Dumbbell Power Clean (each arm), 6 Alternating Dumbbell Front Rack Lunge, 6 Box Jump, 4 Dumbbell Power Clean (each arm), 4 Alternating Dumbbell Front Rack Lunge, 4 Box Jump, 2 Dumbbell Power Clean (each arm), 2 Alternating Dumbbell Front Rack Lunge, 2 Box Jump. Rest 2 Mins then go back UP!

ZOOM LINKS

6am https://us02web.zoom.us/j/81918785072

8am https://us02web.zoom.us/j/88675494511

4pm https://us02web.zoom.us/j/84122647592

5pm https://us02web.zoom.us/j/86053672059

Tuesday 6 Jul - 5 Rnds - Every 4 Mins - 9 Single Arm Devils Press (right), 200m Run, 9 Single Arm Devils Press (left). Rest in any remaining time.

ZOOM LINKS

6am https://us02web.zoom.us/j/81918785072

8am https://us02web.zoom.us/j/88675494511

4pm https://us02web.zoom.us/j/84122647592

5pm https://us02web.zoom.us/j/86053672059

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

6am https://us02web.zoom.us/j/81918785072

8am https://us02web.zoom.us/j/88675494511

4pm https://us02web.zoom.us/j/84122647592

5pm https://us02web.zoom.us/j/86053672059

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.