Saturday 27 Jul - Partner WOD - 100 Dumbbell Snatch (22.5/15), 200m Run, 80 Burpee Box Jump, 200m Run, 60cal AirBike, 200m Run, 40 Wall Ball 2-for-1’s, 200m Run, 20 Wall Climb, 200m Run, 10cal SkiErg, 200m Run

1,000 Burpees kicks off at 11am. 

Bring whatever you need to stay fueled and hydrated for anywhere from 90 mins to 3 hrs. 

The regular Saturday sessions are still on.

Here is the link to donate to Emily’s Rickshaw Run Fundraiser 

Friday 26 Jul - 1K Run then 21-15-9 - Weighted Box Step Up (22.5/15), Box Jump. 21-15-9 - KettleBell Snatch (24/16), Toes To Bar. 21-15-9 - Thruster (35/25), PushUp

Today is a public holiday. 

Session times are 8:30am and 4pm

Thursday 25 Jul - 35 Min AMRAP - 200m Farmers Carry (24/16), 20 Box Jump Over, 15 V-Sit, 10 GHD Back Ext, 5 Under/Over

Wednesday 24 Jul - In 10 Mins - 20-15-10-5 - PullUp, 50-40-30-20-10 - Squat. In 10 Mins - 20-15-10-5 - Ring Dip, 50-40-30-20-10 - Walking Lunge

Strength - Push Press
CFD Run Squad - Helen, Gen, Amber, Ali, Maria, Rochelle, Mel and Steph

Tuesday 23 Jul - ‘The Ghost’ - 6 Rnd - 1 Min Row, 1 Min Burpee, 1 Min Double Under, 1 Min Rest

Skills WOD - 10 Min AMRAP - 3 Strict HandStand PushUp, 6 L- PullUp, 9m HandStand Walk,

Monday 22 Jul - 10 Rnd - 10 WallBall, 5 Power Clean (75/50), 1 MuscleUp

Strength - Clean & Jerk Complex

Sunday 21 Jul - Open Gym 2-4pm