Workout of the Day

In teams of 3:

3x synchro burpees

150x Wall Ball throws 20/14lbs

120x American Swings 32/24kg

90x Box Jump Overs

60x Pull Ups

30x Hang Power Cleans 70/42.5kg

Every time you break/switch complete 3 synchro burpees

https://www.youtube.com/watch?v=xmPSrcxHgRU

Information

Weightlifting will be off this week

Kids is ON this weekend, despite previous posts to the contrary

Girls WOD will be on this Saturday at the same time as kids

Flexibility is on this Sunday at 10am

Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.