Friday 29 Jun - 50 Sumo DeadLift (100/70), 50 HandStand PushUp, 100m DeadBall Carry (60/40)

Finisher - 2 Min AMRAP - DeadBall Over Shoulder (60/40), 1 Min Rest, 2 Min AMRAP - AirBike, 1 Min Rest, 2 Min AMRAP - KettleBell Snatch (24/16)

Thursday 28 Jun - In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Box Jump (70/60). In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Ring Dip. In 5 Min - 2 Rnd - 5m HandStand Walk, 10 Strict Toes To Bar. Then 4 Rnd - 1 Min Seated Press (20/15), 1 Min Rest, 1 Min Knees To Elbows, 1 Min Rest

Wednesday 27 Jun - 1.6k Run, 140 Squat, 120 SitUp, 100 Double Under, 80m Sled Push (60/40), 60 PushUp, 40 MedBall SitUp, 20 Dumbbell Squat Clean (20/15)

Tuesday 26 Jun - ‘Partner WOD’ - 14 Min AMRAP - 200m Row, 15m Crawl, 15m Reverse Bear Crawl. 3 Min Rest. 14 Min AMRAP - 200m Row, 15m KettleBell Front Rack Lunge (16/12), 15m Lunge

Monday 25 Jun - ‘Fran’ - 21-15-9 - Thruster (40/30), PullUp

Strength - Thruster Complex

Sunday 24 Jun - Weightlifting Meet 11am

There will be no open gym today due to The NTWA comp being held from 11am at CFD. Come in and watch though, it may inspire you to register next time!

Saturday 23 Jun - 'Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Beach WOD!! 

8:30am and 4pm at Casuarina Beach.

 Park in the car park before De la Plage