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    Daily WOD

    A) E90S x 10 3 Bench Presses   B) 5 rft: 50 Double Unders 10 SDHP (40/25kg) (^52.5/35kg) 10 Wall Balls (9/6kg) ...

    14 February, 2023 /

    A) For time: 10-9-8-7…1 Deadlifts Bar-facing Burpees Ring Dips   - 15 minute time cap   B) Tabata (8 intervals each)   Calories   Single DB Hang Power Clean and Jerk ...

    13 February, 2023 /

    Please keep signing into classes through the Mindbody app.   A) For time: 10-9-8-7…1 Front Squats Toes-to-Bar Pushups   - 15 minute time cap   B) Power Clean   8 x 3   The Open starts this Friday. ...

    12 February, 2023 /

    Choose from A or B   A) “Open 21.2”   With a 20 minute time cap, for time; 10-20-30-40-50 Alt DB Snatches (22.5/15kg) 15-15-15-15-15 Burpee Box Jumpovers (24/20”)   Or   B) AMRAP in 20 minutes:   10-20-30… Calories Stepups (20/12 KG) Alt V-Ups [vc_gallery type="image_grid" images="30432" img_size="full" column_number="2" grayscale="no"...

    10 February, 2023 /

    A) E30S x 20 rounds 1 Squat Clean   B) For time: 21-15-9   Box Jumps (24/20”) Pull-Ups (^C2B) Push Presses (50/35kg) (^62.5/45kg) ...

    09 February, 2023 /

    A) Weightlifting   Or   B) 1. Alt OTM x 16 minutes:   4 Bench Presses   15 KB Swings (24/16kg)   2. @ 20:00 AMRAP in 15 minutes:   10 KB Drags (24/16kg) 20 Double Unders 10 Front Rack Lunges (24/16kg) 20 Double Unders 10 Burpees 20 Double Unders [vc_gallery...

    08 February, 2023 /

    A) 0 – 10:00 AMRAP   15 Wall Balls (9/6kg) 10 Toes-to-Bar 100m Run     B) 13:00 – 17:00 OTM   14 Alt DB Snatches Or 10m HS Walk   C) 20:00 – 30:00 AMRAP   15 Pushups 10 Bent Over Rows (2 x DBs) 100m Run [vc_gallery type="image_grid" images="30426" img_size="full" column_number="2"...

    07 February, 2023 /

    A) E90S x 8 rounds 20 – 50 Double Unders 5 Deadlifts     B) E90S x 8 rounds 2 Wall Walks 5 Front Squats ...

    06 February, 2023 /

    Thanks to everyone booking into classes through the Mindbody app, please keep it going.   The 2023 CF Games Open begins on Friday, Feb 17 (Australian time). With a division to suit everybody it is a fun way to test...

    05 February, 2023 /

    A) Cluster 3 RM   B) “Open 17.5”   10 rft:   9 Thrusters (43/30kg) 35 Double Unders   - 20 minute time cap ...

    03 February, 2023 /
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