Wednesday 15 Jul - Muscle Snatch 1-1-1-1-1 OverHead Squat 3-3-3-3-3 Snatch 1-1-1-1-1

Thanks to CFHQ for this WOD

Tuesday 14 Jul - 4 Rnds - 30sec Handstand PushUps, 30sec Rest, 30sec Dips, 30sec Rest, 30sec Burpees, 30sec Rest

Strength - Back Squat

Monday 13 Jul. - 5 Rnds - 20 WallBall, 20 Box Jump, 20 KettleBell Swing (24/16), 20 SitUp, 20cal AirBike

The Devils Mile done and dusted for another year.

Well done to everyone who conquered it for the first time or once again.

Sunday 12 Jul - Open Gym 2-4pm

Saturday 11 July - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Both 8:30am and 4pm will be held at Casuarina Beach.

Put Dripstone Park into google maps. It is the carpark before De La Plage and the Surf Club. 

This is a great WOD, don’t miss it. Bring a friend, partner or dog!

Friday 10 Jul - ‘Partner WOD’ - In 22 Mins - 20 Rounds - 4 DeadBall Over Shoulder, 8 WallBall. In time remaining - Max MedBall Cleans

Thursday 9 Jul - 20cal Bike, 10 Wall Climb, 20cal Row, 8x 10m Sled Push (90/60), 20cal Ski, 6 Wall Climb, 20cal AirBike, 4x 10m Sled Push, 20cal Row, 2 Wall Climb

Skills WOD - 5 Min AMRAP - 10 Pistol Squat, 20 Double Under