Sunday 8 Jun - Open Gym 2-4pm

Tomorrows WOD (Monday) is at Casuarina Beach. Session Times are 8am and 5pm. 

Drive along Trower Rd, turn right at the roundabout after Claymore Cresent then left into the first car park, walk to the beach from there. 

Saturday 7 Jun - 10x 100m Sprint, 10x 10 KettleBell Swing (24/16), 8x 5 Ring Row, 8x 5 Thruster (50/35), 6x 1 Wall Climb, 6x 1 Rope Climb

Each set is broken up with 3 Burpees
Free Intro Session at 10am!

Friday 6 Jun - 'Tabata' - Shoulder Taps, Frog Stand, Bridge Hold, Inverted Hang

10 Min squat hold day is here, we are ready for this!

Thursday 5 Jun - 4 Rnd - 7 Front Squat (75/50), 7 Ring PushUp, 7 Cal Row

Strength - Thruster
This Monday is a Public Holiday. The WOD will be held at Casuarina Beach. Session times will be 8am and 5pm (it's a long(ish) WOD and 3pm will be too hot). If anyone needs a lift from CFD to the beach email me. The meeting spot at the beach is the car park before the surf lifesaving club. Turn right at the roundabout at DripStone Cliffs then turn into the first car park on the left.

Wednesday 4 Jun - Every Minute On The Minute - 6 mins - 1 Wall Climb, Max Double Unders. Rest 3 Mins. Every Minute On The Minute - 6 mins - 3 Snatch Grip DeadLift, Max Squat

Strength - Snatch Grip DeadLift

Tuesday 3 Jun - 2 Rnds - 20 PullUps, 15 Clean & Jerk (60/40), 10m Sled Push, 400m Run

Strength - Front Rack Lunge

Monday 2 Jun - 7 Min Ladder 1,1,2,2 etc - Power Snatch (50/35), OverHead Squat. Rest 2 Min. 7 Min Ladder 1,1,2,2 etc - 1 Arm Dumbbell Thruster (15/10), Toes To Bar. Rest 2 Mins. 7 Min Ladder 1,1,2,2 etc - KettleBell Swing (32/24), SitUp

City 2 Surf 2014

Apologies to the CFDers that I didn't catch up with at the finish line for photos!

Great run, see you all there next year.

Strength - Power Snatch and OverHead Squat