Monday 12 Jul - 18 Min AMRAP - 250m Row, 20 Sledge Hits, 10 DeadBall Over Shoulder (40/30)
Welcome back everyone!
Gymnastics WOD - 6 Min AMRAP - Max set Strict PullUps, 20 Squats. 1 Min Rest. 6 Min AMRAP- Max set Strict Dips, 20 SitUps
Sunday 11 Jul - 45 MIn AMRAP - 1 Doctors Gully Run then 2 Rnds - 10 Atomic SitUp, 10/5 Push Up, 10 Hollow Rock, 10/5 Push Up
CFD is closed again today for the Level 1 Course.
We will do a WOD at Doctors Gully at 10am. Meet in the fish feeding carpark.
Bring sun protection, a towel or mat and plenty of water.
Saturday 10 Jul - Beach WOD
Beach WOD today because CFHQ are hosting a L1 Trainers Course at CFD.
8:30am and 5pm Casuarina Beach (nudist end carpark)
Please bring sun protection, mosquito repellent and water.
The WOD will be revealed when you get there. It is scalable to suit everyone.
Clothing optional. Kidding, please wear clothes.
Friday 9 Jul - ‘The I might not have trained for 2 weeks WOD’ - 10 Min AMRAP - 3 Burpee PullUp, 6 Box Jump Over, 9 MedBall Clean. 2 Min Rest. 10 Min AMRAP - 3 Strict Toes To Bar, 6 Box Jump, 9 MedBall Push Jerk. 2 Min Rest. 10 Mins of Mobility (stretch and roll)
Open Gym 1pm - 4pm.
4pm, 5pm and 6pm Sessions
CFD is closed all weekend as we are hosting a Level 1 Coaches Course.
There will be an Outdoor WOD posted for both Saturday and Sunday. We will meet as a group for these.
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