The Trans Tasman Challenge Banner, that we won last month, has arrived from NZ. If you want to be in the photo holding it up be at CFD 8am Saturday morning.
Also, don't forget Darragh's post wedding celebrations Sat afternoon/night at Mandorah.
Thursday 6 Dec - 15-12-9-6-3 - Dumbbell Push Press, Reverse Burpee
Strength - Bench Press and Power Clean
Darragh is getting married this Saturday!! All CFD members have been invited to Mandorah to help him and Sharon celebrate this day. Casual attire. Ferry departs Cullen Bay 1pm, 3pm and 5pm. Ferry departs Mandorah 3:20pm, 5:20pm, 6:20pm, 8:20pm, 10:20pm and 12:20am.
Wednesday 5 Dec - The 'Galagher & McDonald' - 2 Rnds - 200m Run, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), 200m Run, 14 KettleBell Swing, 14 PullUp, 14 Front Squat, 200m Run, 12 KettleBell Swing, 12 PullUp, 12 Front Squat
This is WOD 2 for The Australian Hero Games week. We raised over $100 on Saturday during 'Wood' for The Commando Welfare Trust. The donation tin will be out again for this one. All donations are very much appreciated for this annual event.
Lance Corporal Mervyn McDonald, 30, and Private Nathanael Galagher, 23, were killed when their helicopter crashed in Helmand province in Afghanistan.
Monday 3 Dec - 25 Min AMRAP - 10 Box Jump, 20 OverHead Lunge Step (20/15), 30 Double Under, 1 Rope Climb
Every 5 mins complete 30 lateral jumps
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