Sunday 28 January - 10am Open Gym & WOD
WOD: Cal Ski, Bike, Row, Side Twist, Toes Thru Rings, Flutter Kick
Friday 26 January - Hero WOD: ‘Turns’
Sessions today - 8:30am (Child Minding) and 4pm
This Hero WOD is dedicated to Ian ‘Turns’ Turner, who gave his life on July 2017 for his country. He was a highly respected operator with the 2nd Commando Regiment and devoted to every aspect of life as a soldier.
The movements in Ian’s WOD were chosen by his children, one of their favourite memories with their Dad was going to his work gym and trying to follow him through his gruelling workouts. The 15+21 reps each round equal 36 for the 36 glorious years he lived.
Sunday 21 January - 10am Open Gym & WOD
WOD: Cal Bike, Cal Ski, Cal Row, Jumping Lunge Step, Atomic Sit Up, Hand Release Push Up, Ring Row
Friday 19 January - WOD: Lunge Step, Box Jump, Toes To Bar, Mountain Climber, Pistol Squat
Strength: 2RM Hang Power Snatch
Tuesday 16 January - WOD: Run, HandStand Push Up, Run, Knees To Elbows
Strength: 1RM Pull Up, 1RM Ring Dip
Monday 15 January - WOD: 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2 Pull Up, Thruster
Strength: 3RM Back Squat
Sunday 14 January - 10am Open Gym & WOD
WOD: Single Leg V-Sit, Jumping Squat, Rope Climb, Wall Climb
Friday 12 January - WOD: Pull Up, Push Up, Sit Up, Squat, Kettlebell Swing
Strength: 4RM Barbell Front Rack Box Step Up
Monday 8 January - WOD: Run, Burpee Shuttle Run, Double Under, Burpee Toes To Bar, Cal Bike, Burpee Box Step Up
Strength: 5RM Seated Dumbbell Press
Sunday 7 January - 10 - 11am Open Gym & WOD
WOD: Cal Row, Hand Release Push Up, Cal Bike, Atomic Sit Up, Cal Ski, Strict Pull Up
Friday 5 January - WOD: ‘CFHQ Workout Of The Day’ - Wall Ball, Wall Climb
Strength: 5RM, 3RM, 1RM Sumo DeadLift
Tuesday 2 January - WOD: Chest To Bar Pull Up, HandStand Push Up, Hand Release Push Up, V-Sit, Double Under
For those returning from holidays just a reminder to be kind to yourself for the first week or two back at CFD. It will be enough to just move. Don’t go too heavy or too hard. Don’t put pressure on yourself to get back to where you were quickly. Just show up. Let’s make 2024 the year of consistency rather than making unrealistic new years resolutions. That is where long lasting success lies
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