Saturday 4 Apr - 30 Min Run. Every 5 Mins do 20 Squats, 20 Mountain Climbers and 20 V Sits

CFDers, using foam rollers as pillows since 2010.

Zoom 8:30am https://us02web.zoom.us/j/936123536

Zoom 4pm https://zoom.us/j/493077064

Friday 3 Apr - 2 Rnd - 400m MedBall Carry, 25 MedBall Clean. 2 Rnd - 200m Run, 25 MedBall Push Press. 2 Rnd - 100m Run, 25 MedBall DeadLift

2010 - Our first mural.

Finisher - 400m Weighted Walk.
ZOOM

6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Thursday 2 Apr - 30-25-20-15-10-5 - Burpee, Box Step Up, OverHead Squat (20/15)

2010 - Before we had boxes we jumped on tyres.

ZOOM

6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Wednesday 1 Apr - ‘Running from Annie’ - 50-40-30-20-10 - Double Under, SitUp. 400m Run after each round.

2010 Regionals
ZOOM

6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Tuesday 31 Mar - 5 Rnd - 1 Min - KettleBell DeadLift (32/24), 1 Min - Box Jump, 1 Min - MedBall Thruster, 1 Min - Rest

2010 - CFD’s first PullUp rig.
Strength - Bent Over Row
ZOOM
6am - https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

5pm - https://zoom.us/j/493077064  Meeting ID - 493 077 064

The Zoom WOD is different to the posted WOD.

Monday 30 Mar

March 2010 - CFD’s 5 founding members. 

Annie, Kellie, Rich, Connie and Paul

ZOOM - 6am Session https://us04web.zoom.us/j/467180522 Meeting ID - 467 180 522

ZOOM - 4pm Session https://us04web.zoom.us/j/493077064 Meeting ID - 493 077 064
ZOOM- 5pm Session https://zoom.us/j/493077064  Meeting ID - 493 077 064

Sunday 29 Mar - Rest Day

 Zoom Sessions with Sammy will be 6am and 4pm every week day.

Just download the app and enter the meeting ID for that session a few minutes before it starts and you’re in! I will post the meeting ID for these sessions each night.