WOD: Double Under, Cal Row, Cal Bike or Ski
Saturday 30 November - WOD: 'Last Workout Of The Month'
8:30am Child Minding
10am CFD Kids Class
6:30pm CFD Christmas Party
Wednesday 27 November - WOD: Double Under, Squat, Power Clean
Well done to Reb and Petra for competing at the NTWA weightlifting competition on Sunday!
Monday 25 November - WOD: Cal Row, OverHead Squat, Cal Bike or Ski, Muscle Up, Lunge Step
Strength: 4RM Alternating Front Rack Lunge
Saturday 23 November - WOD: Double Under, Sit Up, Cals, Box Step Up, Kettlebell Snatch, Wall Climb
8:30am Child Minding
10am CFD Kids Class
Tuesday 12 November - WOD: Shoulder To OverHead, Back Squat, Hang Power Clean, Thruster, Double Under
Strength Complex: 1RM DeadLift, Hang Power Clean, Hang Squat Clean, Jerk
Monday 11 November - 'Hero WOD' Rachel McCrow, In Any Time Remaining: 2RM Front Squat
This “Rachel” Hero WOD commemorates Queensland Police Service (@qldpolice) Constable Rachel McCrow, who, alongside Constable Matthew Arnold, was fatally shot on December 12, 2022.
Constables Rachel McCrow and Matthew Arnold, along with Constables Randall Kirk and Keely Brough, responded to a call at a secluded address in Wieambilla for a missing person case. The area, known for its extensive bushland and limited visibility, posed immediate challenges as the officers approached the property on foot after bypassing a locked gate. As they neared the house, concealed offenders opened fire with high-powered rifles. Constable Arnold was struck fatally early in the encounter. Constable McCrow, also hit, attempted self-aid and returned fire but was ultimately killed. Constables Kirk and Brough managed to retreat under fire, with Kirk engaging the assailants and Brough finding refuge until rescue.
Friday 8 November - WOD: Cal Echo or Assault Bike, Cal Row, Cal Bike Erg, Cal Ski Erg
Strength WOD: Bar Hang, DeadBall, Farmers Hold
Thursday 7 November - Strength WOD: DeadLift, Run, Kettlebell Swing
WOD: V-Sit, Push Up, Squat, Double Under
Sunday 3 November - 10am Open Gym & WOD
WOD: Double Under, Sit Up, Jumping Split Lunge. In Any Time Remaining: 2RM & 1RM Jerk
Dumbbell Hang Clean & Jerk, Farmers Carry
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