Saturday 2 Oct - 5 min WallBalls, 4 min Burpees, 3 min KB Swings, 2 min Sit Ups, 1 min Pull Ups, 2 min Sit Ups, 3 min KB Swings, 4 min Burpees, 5 min WallBalls, 4 min Burpees, 3 min KB Swings, 2 min Sit Ups, 1 min Pull Ups

📸danielarphoto

Friday 1 Oct - WOD - 100 Strict Press *every rest - 30 Double Unders; 150 Double Unders *every rest - 7 Strict Press. In Any Time Remaining - 16 V-Sit, 8 DeadBall Over Shoulder, 4 Wall Climb

📸danielarphoto

Thursday 30 Sep - 75/50 PullUps, 1K Run; 75/50 PushUps, 1k Run; 75 Sit Ups, 1K Run; 75 Squats, 1K Run; 100 Cal

📸danielarphoto

Wednesday 29 Sep - EMOM 3 Rounds - 6 Box Jump Over, Max Pistol Squats; EMOM 3 Rounds - 2 Rope Climb, Max Hollow Rocks; EMOM 3 Rounds - 4 Burpee Box Jump, Max Strict Pull Ups; EMOM 3 Rounds - 1 Muscle Up, Max Strict HandStand Push Ups

📸danielarphoto

Strength - Back Squat

Tuesday 28 Sep - In 15 mins: 10 Cal, 40 Dumbbell Snatch; 10 Cal, 40 Goblet Squat; 10 Cal, Dumbbell Push Jerk; 10 Cal, 40 Kettlebell Snatch

📸 danielarphoto

Skills WOD: Strict Ring Muscle Up, Strict HandStand Push Up, College Boy Roll Over

Monday 27 Sep - WOD - 5 rounds - 5 Burpee Toes To Bar, 5 HandStand Push Up, 10 Box Step Up

 Thank you Daniela for the pics, they are amazing!

📸 danielarphoto

         Strength - 3 RM Deadlift 

Sunday 26 Sep - Rest day

pic by danielarphoto

CFD is closed again today for the Level 1 Course. 

 Have a rest day or you can meet us at Parap Pool at 1:30pm for a swim.