Let’s use the gym being closed as a reason to go on an adventure.
Turn off Vanderlin Drive onto Shoal Bay Access Rd then right at the Holmes Jungle turnoff.
Kids, friends and dogs (on a lead) welcome.
Saturday 3 Jul - 30 Min Up Ladder - Dumbbell Snatch (right arm), Burpee, Dumbbell Snatch (left arm), V-Sit. * Every 5 Mins, including on 3,2,1.....go! - 50 Double Unders
Thanks for all the Zoom sessions this week Sammy, looks like we get to keep them going for another week.
There will be no zoom sessions over the weekend but they will be back Monday until we can reopen.
If you didn’t get to collect any equipment from CFD today and would like to then email, instagram message or fb message to arrange a pick up time.
Up Ladder = add an extra rep each round until 30 Mins is up.
Friday 2 Jul - 100 KB Swing. 1 Min Rest. 8 Min EMOM - 45 sec Shuttle Run. 1 Min Rest. 6 Min EMOM - 45 sec Burpee Shuttle Run. 1 Min Rest. 4 Min EMOM - 45 sec Devils Shuttle. 1 Min Rest. 2 Min AMRAP - Devils Press
Skills WOD - 10 Min EMOM - Odd - HandStand Hold or Walk, Even - Pike Press or HandStand PushUp
Tomorrows press conference will provide updates on the current lockdown.
These updates will determine when we can reopen.
Keep an eye on the CFD Instagram, Facebook and this page for any news.
Until then we have Sammy’s Zoom sessions!
Wednesday 30 Jun - 1 Min Work / 1 Min Rest - 100 Burpee Over Box
Strength - Shoulder Press, Bent Over Row and Bicep Curl
Tuesday 29 Jun - 50 Push Ups then 10 Rounds - 35 Double Under, 10 Cals. Then 50 PushUps
With the lockdown extended we are really looking forward to reopening Friday afternoon.
Until then we have Zoom sessions with Sammy to keep us fit, happy and sane! A great time to get the family involved. All movements from the posted WOD will have substitute movements, for the majority of us that do not have any equipment
Monday 28 Jun - 80 DeadLift, 70 Push Press, 60 Hang Clean, 50 Snatch, 40 Goblet Squat, 30 Renegade Row, 20 Lunge, 10 Devils Press *Run 150m after each movement or do 10 Burpees
This workout can be done with anything you have at home. A back pack or bag with something heavy in it, dumbbell, kettlebell, medball, whatever.
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