Sunday 3 July - 10 - 11am Open Gym & WOD

WOD: 100 Cals, 10 Wall Climbs, 100 V-Sits, 20x10m DeadBall Carry, 1K Run, 30 Devils Press. *Partition However

Saturday 2 July - WOD: 600m Run, 60 Lunge Step, 60 WallBall, 500m Row, 50 Sit Ups, 50 Box Step Up, 400m Run, 40m Bear Crawl, 40 Kettlebell Snatch, 300m Row, 30 Jumping Squat, 30 DeadLift, 200m Run, 20 Toes to Bar, 20 Plate Twist, 100m Row, 10 Rope Climb Progression, 10 DeadBall Over Shoulder

Friday 1 July - WOD: 'Bergeron Beep Test' - EMOM: 7 Thruster, 7 Pull Ups, 7 Burpees

Strength: 2RM Strict Press, 3RM Back Squat

Thursday 30 June - WOD: Run 1K, Row 500m, 40 SlamBalls, 30 Cals. In Any Time Remaining - Max Snatch Grip Deadlift

Strength: Power Clean

Wednesday 29 June - WOD: 2 Rounds - 200m Run, Max Seated KettleBell Press; 250m Row, Max Box Step Up; 15x10m Shuttle Run, Max Plate Ground to OverHead

Congratulations Carl, Daly, Paul, Petra and Raj for completing the CF Level 1 Trainers course.

Tuesday 28 June - WOD: AMRAP - 5 Strict Pull Up, 10 Push Up; AMRAP - 5 Strict Toes To Bar, 10 Pistol Squat; AMRAP - 5 Strict Ring Dip, 10 Hollow Rock

Skills WOD: Up Side Down!; Medball Turkish Get Ups

Monday 27 June - WOD: 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 OverHead Squat, 50 - 40 - 30 - 20 - 10 - 20 - 30 - 40 - 50 Double Under

WHAT A WEEKEND for CFD! 

Started with the infamous Devil's Mile @ Casuarina Beach. Some of them veterans of the mile and others, first timers. All embracing and enjoying the hurt together! 

Then an absolute massive effort on Sunday for the Beer Can Regatta. Thanks to everyone who did us proud in the tug-o-war, making it to the final. Special mention to Leo for winning both, the Iron Man and Kayak Competitions, dominating the field!

Keep saving those FitAid cans and next year we'll crush it in the Battle For Mindil!!