Friday 21 Sep - 100 Toes to Bar, every minute on the minute 10 Lunge Steps. Then 100 Overhead Lunge Steps (25/20), every minute on the minute 3 Burpee

A reminder that the 8am session this Saturday is a 5k Run (or walk) with the US Marines. I guarantee there will be flag carrying and chants. It will be great so come along and enjoy it. I have entry forms at the gym so if you plan on being there fill one out by Friday.

 The 3pm WOD will be held here at CFD.