Friday 17 Jul - 800m Row, 800m Run, 20 DeadLift (50/35), 15 Hang Power Clean, 10 Push Press, 600m Row, 600m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press, 400m Row, 400m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press, 200m Row, 200m Run, 20 DeadLift, 15 Hang Power Clean, 10 Push Press

Thursday 16 Jul - 5 Min Up Ladder - PushUp, 20m DeadBall Carry after each set. 2 Min Rest. 5 Min Up Ladder - Strict PullUp, 20m Farmers Carry after each set. 2 Min Rest. 5 Min Up Ladder - Dumbbell Squat (22.5/15), 20m Dumbbell OverHead Carry after each set.

Skills WOD - 5 Min AMRAP - 2 Ring MuscleUp, 10 Triple Under. 2 Min Rest. 5 Min AMRAP - 2 Bar Muscle Up, 10 Pistol Squat

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!