All FCF Classes now at Invictus Gym
Jul 12th
As of Monday July 26 all Coburg classes were shifted over to Invictus Gym. Being passionate about what we do means we want our fighters and athletes to have access to world class facilities, and equipment specific to their sport - at each and every session. Please check out the new timetable for session times as there are a few changes and additions!
2/8 – WOD of the week
Aug 2nd
5 Minute working rounds. Complete AMRAP of the set movements in each.
R1:
10 Sumo deadlift highpull @ 36/28kg
10 Rope pull ups
10 Wall ball sprawls @ 9/7kg
R2:
6 Turkish getups @ 12/8kg
15 Burpees
R3:
Tabata Sprints
R4:
10 1-Arm dumbbell snatch @ 15/10kg
5 Dumbbell pushup crawls
R5:
20 Tyre sledges
10 Box jumps
Congrats to the 'Hitman' on his latest title!
26/7 – WOD of the week
Jul 26th
Strength:
5, 5, 5, 5, 5
Overhead press
Metcon:
Complete for time
100 Thrusters @ 20kg
100 Burpies
100 Medball slams @ 10kg
100 Kettlebell swings @ 20kg/12kg
Tommy on pullups
19/7 – WOD of the week
Jul 19th
“Fortitude”
Complete the following for time:
Run 2k
50 1-Arm Snatch (ea/arm)
50 Medball slam @ 10kg
100 Squats
100 Pushups
100Squats
50 Medball slam @ 10kg
50 1-Arm Snatch (ea/arm)
Run 2k
Full Contact Fitness Represent!
12/7 – WOD of the Week
Jul 12th
Agility ladder Drills
Strength:
10kg Plate bridges – 60sec, 60sec, 90sec
10kg Plate raise – 5, 5, 5, 5, 5
Metcon:
21 – 15 – 9
Deadlift @ 100/70kg
Boxjumps
Ring Dips
Run 400m
Nicole performing burpies - Congrats to Nic for her most recent win, the WMC Australian title
10/7
Jul 10th
Strength:
5, 5, 5, 5, 5
Turkish Get ups
Strict Pull Ups
Metcon:
#1
3 Ronds for time
30 Squats
15 Kettlebell swings
10 Burpies
#2
3 Rounds for time
8 Deadlifts
Length of walking dumbbell push up s
8 Thrusters
200m Sprint
Kettlebell Swings