Tuesday 22 Nov - Tabata Sets - Dumbbell Squat Clean Thruster (15/10), Burpee, Toes To Bar, WallBall
8 rounds of each exercise. 1 round is 20 seconds of work followed by 10 seconds of rest. Score is total reps.
Sunday 27th November is The Variety Santa Fun Run. It is 2k and starts at Mindil Beach at 5:30pm. Click here to register. It costs $30 but that includes your Santa suit. We did it last year and it was fun as! So register now, don't miss out!
Sunday 20 Nov - Rest Day
Aaron with last weeks On Ramp group
The gym is closed today for a Self Defence Course. See you all Monday!
Saturday 19 Nov - Partner WOD - 30min AMRAP - 10 Med Ball Clean, 10 Tyre Jump, 10 Double Under, 10 KB Swing (24/16)
Partner #1 will Run 400m while Partner #2 performs reps. On completion of 400m Run Partner #1 will continue where Partner #2 left off and partner #1 will Run 400m. Score is total number of rounds and reps after 30mins
Friday 18 Nov - 'Amanda' - 9-7-5 - Muscle Up, Squat Snatch (60/40)
Em and Casey doing 'Annie' with the Secret Service! Was really cool having them in town doing WOD's with us for the past 2 weeks. See you guys next time you are in Darwin or if any of us find ourselves in Washington.
Apologies for the late notice but CFD is hosting a Self Defence Course this weekend so the Saturday 3pm session and the Sunday Open Gym has been canceled, for this weekend only.
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