Monday 1 Aug - 'Luce' - 3 Rnd - 1K Run, 10 MuscleUp, 100 Squat - If you have a 10kg vest, wear it.

Session times are 8am and 4pm today
Finisher - Team AirBike

Wednesday 20 Jul - 3 Rnd - 15 Cal AirBike, 20 Clean & Jerk (60/40), 25 Box Jump

Donna checking out other affiliates on holidays in Ireland. 

Tuesday 19 Jul - 1RM Back Squat. Then 4 Rnds, Every 2 Mins - 4 Back Squat @ 80% of 1RM

Skills WOD - HandStand Walking, Triple/Double Under, Strict PullUp
Finally, the news we have all been waiting for.... Adam has finished chemotherapy and the final scan came back all clear! Expect to see him at CFD gaining all his fitness back from this week forward. Well done Adam and Tynan, the fight is over, it's time to enjoy everything in life again.

Friday 15 Jul- 20 Min AMRAP - 400m Run, Max Thruster (40/30)

Strength - Turkish GetUp. Skill - Bar MuscleUp/PullUp

Wednesday 13 Jul - 50 HandStand PushUp, 50 Pistol Squat, 50 Box Jump (70/60), 50 KettleBell Swing (32/24)

Compare to 9 March
Skills WOD - Legless Rope Climb, Rope Climb and HandStand Hold

Sunday 10 Jul - Open Gym 2-4pm

Stef taking her handstands on holidays to exotic destinations! 

Saturday 9 Jul - 'Teams of 3' - 100cal AirBike, 100 Dumbbell Burpee Box Step Over (15/10), 100 GHD Back Extension, 1K Tyre Drag

One person reps, one person runs 200m, one person rests, swap every 200m run. Except the tyre drag, that is a team effort. 

Monday 4 Jul - 'Jackie' - 1K Row, 50 Thruster (20/15), 30 PullUp

Strength - Press and PushPress