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Please note that the gym is closed for the Christmas break and will reopen for normal classes on Tuesday 3/1/2017. Here is a workout you can do in the park ...
WOD
[A] Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
To be a legitimate L-sit hold, heels must be at least at hip height with legs straight and together
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Please note that the gym is closed for the Christmas break and will reopen for normal classes on Tuesday 3/1/2017. Here is a workout you can do in the park ...
WOD
[A] Four rounds for time of:
Run 400 meters
50 Squats
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Please note that the gym is closed for the Christmas break and will reopen for normal classes on Tuesday 3/1/2017. Here is a workout you can do in the park ...
WOD
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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Please note that the gym is closed for the Christmas break and will reopen for normal classes on Tuesday 3/1/2017. Here is a workout you can do in the park ...
WOD
[A] For time:
42 Push-ups
21 Pull-ups
30 Push-ups
15 Pull-ups
18 Push-ups
9 Pull-ups
12 Push-ups
6 Pull-ups
6 Push-ups
3 Pull-ups
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SugarWOD has recently upgraded its mobile app. In order to continue using SugarWOD, all users of the mobile app on Android and iOS need to update to the latest version before January 15th, 2017.
iOS users must update to version 3.5.0 or greater. You can do that here.
Android users must update to version 2.3.0 or greater. You can do that here.
Anyone not using the latest versions by January 15th, will not be able to access SugarWOD on their phones.
Note: If you've updated your SugarWOD app in the last three months, you should have the most recent version and your use won't be interrupted.
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Please note that the gym is closed for the Christmas break and will reopen for normal classes on Tuesday 3/1/2017. Here is a workout you can do in the park ...
WOD
[A] For time:
Run, 1600m
Rest 3 minutes
Run, 1200m
Rest 2 minutes
Run, 800m
Rest 1 minute
Run, 400m
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Please note that the gym is closed for the Christmas break and will reopen for normal classes on Tuesday 3/1/2017. here is a workout you can do in the park ...
WOD
[A] Complete as many rounds as possible in 20 mins of:
Handstand Walk, 10m
Burpee Broad Jump 20m
Walking Lunge, 30m
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Thank you all for an amazing year. Wishing you all a safe and Merry Christmas and we look forward to seeing you back ready to hit it hard in the New year!!
Matt, Wendy and the CFB Coaching team
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Please note that the classes on Saturday 24/12/2016 will be the last for the year. The gym will be closed from Sunday 25th December to Monday 2 January 2017 inclusive, with normal classes resuming on Tuesday, 3 January 2017.
The evening class times will be changing in 2017 to 5pm and 6pm with open gym remaining at 4pm. The 30min time adjustment will cater for those that need to trainer earlier in the afternoon, whilst also taking on board feedback that the 6:30pm class was too late.
It has been an amazing year, please enjoy the break, and get outside and use your hard-earned fitness. During the break we will continue to post WODs that you can do in the park or your backyard.
Refresh and recharge, we have a great 2017 planned for you!
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WOD
[A] For time:
Run 1 mile
20 Chest-to-Bar Pull-ups
40 Push-ups
60m Walking Lunge
40 Push-ups
20 Chest-to-Bar Pull-ups
Run 1 mile
[COMPETITION TRAINING]
No extra training. Rest & recover.
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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