Strength - 3RM Seated Press
Sunday 28 Aug - 10 - 11 Open Gym & WOD
WOD: 1 Wall Climb, 5 DeadBall Squat Clean, 10 Cal Bike or Ski, 20 Sit Ups, 30 Double Unders
Saturday 27 Aug - WOD: 'Small' 3 Rounds - 1K Row, 50 Burpee, 50 Box Jump, 800m Run
No child minding today. Apologies for any inconvenience!
Friday 26 Aug - WOD: 'King Kong' 3 Rounds - 1 DeadLift, 2 Ring Muscle Up, 3 Squat Clean, 4 HandStand Push Up
Strength: 1RM DeadLift, 1RM Squat Clean
Tuesday 23 Aug - WOD: 3 Rounds - Box Step Up, HandStand Push Up, Dumbbell Snatch, Pistol Squat
Strength - 6 Step Barbell OverHead Walking Lunge
Wednesday 17 Aug - WOD: Up Ladder - Bench Press, Strict Pull Up
Strength: 3RM Bench press, 2RM Pull Up
Sunday 14 Aug - 10 - 11am Open Gym & WOD
WOD: 30 KettleBell Swing, 20 Burpee Box Jump, 10 DeadBall Over Shoulder, 400m Run, 20 Cal, 50 Double Under, 30 Dumbbell Snatch, 20 Toes to bar, 10 DeadBall Over Shoulder, 400m Run, 20 Cal, 50 Double Under, 30 Wall Ball, 20 Ring Row, 10 DeadBall Over Shoulder, 400m Run, 20 Cal, 50 Double Under
Saturday 13 Aug - HERO WOD: 'Zachery Tellier' - Burpees, Push Ups, Sit Ups, Lunges, Squats
No need to bring a ball, that workout has been postponed.
Friday 12 Aug - WOD: AMRAP - 20 Double Under, 10 Pull Up, 5 Cluster
Strength - Barbell Front or Back Rack Box Step Up
Sunday 7 Aug - 10 - 11am Open Gym & WOD
WOD: AMRAP - 15 Cal Row, 60 Flutter Kicks, 15 Cal Bike or Ski, 30 Medball Side Twist
Friday 5 Aug - WOD: 10 - 1 Kettlebell Swing, Burpee; 10 - 1 Dumbbell Snatch, Box Jump
Congratulations to Rosalind and Stacey for a massive effort in AllStarts Online Pair 2022 qualifiers.
CFD is very proud of you ★
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