Thursday 27 Sep - Every Minute on the Minute for 6 Mins - Pistols, Shoulder Taps. 3 Min Rest. Every Minute on the Minute for 6 Mins - MedBall Cleans, Dumbbell Press (15/10)
Wednesday 26 Sep - 5 Rnd - 15 PushUps, 20 SitUps, 25 Squats
Strength - Split Jerk
Saturday 22 Sep - 8am Session - 5k Run at East Point. 3pm Session 'Hopper Deck' at CFD
8am session is a 5k Run/Walk with the US Marines, Aus Army and anyone who wants to join them. Cost is $20 with proceeds going to Red Cross. If you haven't already filled out your registration form you need to get to the start line at 7:30am and register then. Cost on the morning though is $25. Look at that awesome running track, what a great way to start the weekend!
The 3pm session will be at the gym. We will draw a card from The Hopper Deck and do whatever the card tells us to do!
To all those from CFD hitting Tough Mudder in Melbourne this weekend - You guys are crazy, we can't wait to hear the stories when you get back. Go team!
Friday 21 Sep - 100 Toes to Bar, every minute on the minute 10 Lunge Steps. Then 100 Overhead Lunge Steps (25/20), every minute on the minute 3 Burpee
A reminder that the 8am session this Saturday is a 5k Run (or walk) with the US Marines. I guarantee there will be flag carrying and chants. It will be great so come along and enjoy it. I have entry forms at the gym so if you plan on being there fill one out by Friday.
The 3pm WOD will be held here at CFD.
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