Monday 8 Aug - WOD: 100 Box Jump Over, 100 Cals, 100 HandRelease Push Up, 100 V-Sit. *partition however you like. In Any Time Remaining - Max Muscle Ups

Sunday 7 Aug - 10 - 11am Open Gym & WOD

WOD: AMRAP - 15 Cal Row, 60 Flutter Kicks, 15 Cal Bike or Ski, 30 Medball Side Twist

Saturday 6 Aug - WOD: 'Hot Shots 19' 6 Rounds - 30 Air Squat, 19 Power Clean, 7 Strict Pull Up, 400m Run

Friday 5 Aug - WOD: 10 - 1 Kettlebell Swing, Burpee; 10 - 1 Dumbbell Snatch, Box Jump

Congratulations to Rosalind and Stacey for a massive effort in AllStarts Online Pair 2022 qualifiers.

CFD is very proud of you ★

Thursday 4 Aug - WOD - 1K Run, 800m Row, 12 Cal, 2 Rope Climb, 3 Wall Climb; 800m Run, 600m Row, 10 Cal, 2 Rope Climb, 3 Wall Climb; 600m Run, 400m Row, 8 Cal, 2 Rope Climb, 3 Wall Climb; 400m Run, 200m Row, 6 Cal, 2 Rope Climb, 3 Wall Climb

Wednesday 3 Aug - WOD: 3RM Push Jerk; 1RM Sumo DeadLift

Tuesday 2 Aug - WOD: 'Elizabeth' 21 - 15 - 9 Squat Clean, Ring Dip

Strength - 5RM Strict Press