Saturday 10th August – Open Gym Day

Hi guys,

Please read below for the full schedule of events on at the gym tomorrow.

7.30am – Doors Open

• Although you can come down whenever you like

 

Compulsory warm-up (to be done by anyone who wishes to participate in any WOD)

• 200m Run
• 10m Samson lunge
• 10m Zombie Walk
• 10m High Knees
• 10m Butt Kicks
• 10m Burpee Broad Jump
• 10m Inch Worm
• 200m Run
• 10 Air Squats
• 10 Push-ups
• 10 Ring Rows
• 10 Rolling Sit-ups
• 10 Lying Leg Cross

 

Buy in WOD – You must complete in order to sign your name up for the remaining WOD’s

• 2km Run Time Trial

 

Team WOD

• Starting at 8am, we will start a team 21.1km on the rower for time. Any can contribute and each person can do as much as they like but you must ensure that the next person is ready to take over, so that the clock does not stop.

 

Then the following WOD’s will start as scheduled below. You will need to sign your name up on the whiteboard then make sure you are warmed up and your equipment is ready to go at the scheduled time. You can choose to complete 1 WOD or multiples, it is completely up to you……but be wise to give yourself enough rest.

 

8.15am – “Grace”

• 30 Ground to Overhead (42.5/60)

 

8.15am – 9.45am “Jackie”

• 1000m Row, 50 Thrusters (15/20), 30 Pull-ups
• 2 spots will be available every 15 mins until 9.45am (except at 9.15am)

 

8.30am – “Helen”

• 3 Rds for time or 400m Run, 21 KBS (16/24) 12 Pull-ups

 

8.45am – “Elizabeth”

• 21-15-9 Power Cleans (40/60) / Ring Dips

 

9.00am – “Annie”

• 50-40-30-20-10 Double Unders & Sit-ups

 

9.15am – Spinal Health Talk with chiropractor Dr Blake

• Blake will also be offering free spinal checks following his presentation 

 

9.30am – “Chelsea”

• Every minute on the minute for 30mins or until you fail…..
• 5 Pull-ups
• 10 Push-ups
• 15 Squats

 

10am – BBQ Breakfast

• Bacon & Egg Burgers
• Hang around for a chat with your fellow CFQ’ers

 

Should be a good morning and hopefully most of you can make it for a WOD or two!

Cheers

Bec