100 4 count Flutter kicks
then
Muscle up Work.

AMRAP 15 mins:

5 Kettelbell Sumo Deadlift High Pull

10 Burpees

20 Kettlebell Swings

Happy Birthday Dad

Orignally posted here

Cash In
100 Walking lunges each leg not for time

WOD
50 Wall balls for time

No 7:30 class tonight, only 6:15pm. Up to Blue Gum for 8pm and Trivia night, wear your CFFG shirt to the pub if you;ve got one. If you don’t there are still a few left at $35/shirt all proceeds go straight to outfitting the new box.

21-18-15-12-9-6-3

Sumo Dealift High Pull (35kg)

Push Jerk

Remember guys trivia night tomorrow night. Only one class tomorrow night at 6:15pm.

Cash in

Not for time

100 Bodybuilder push ups

WOD

For time

50 Ring Dips.

The new place?

Rest

Think about your goals and put them up on the goal wall.
We’re going to be smashing some goal work in the up coming weeks.

Also a reminder, September payments are due, let’s get them in early, I pretty sure I’ve found CFFG’s new home and we need a deposit.

“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.”

Jimmy Dean

100 push ups for time

rest 3 mins.

100 push ups for time.

Mini Kalsu
100 Plate thrusters
2 burpees on the minute

10, 9, 8, 7……3, 2, 1
Burpees
100m Run

“‘There is nothing either good or bad, but thinking makes it so”
Hamlet
Shakespeare

5 rounds
30 Jump and touch
25 Squats
20 Push ups

Happy Birthday Deanne F