Tuesday 28 Feb - 5 Rnds - Every 3 Mins - Max WallBalls

Strength - DeadLift

Saturday 25 Feb - Open WOD 17.1

Rx'd - Weight 22.5kg/15kg. Height 24"/20"
Scaled - Weight 15kg/10kg. Height 20"/20" - step ups allowed
Masters 55+ Rx'd - Weight 15kg/10kg. Height 24"/20" - step ups allowed
Masters 55+ Scaled - Weight - 10kg/5kg. Height - 20"/20" - step ups allowed
20min Time Cap

Friday 24 Feb - 20 Min AMRAP - 6 Turkish GetUp, 10m HandStand Walk, 20sec L-Sit Hold, 200m Walk

This WOD is designed as active recovery as most of us will be giving Open WOD 17.1 a go on Saturday.
If you would rather get the open WOD done today heats will kick off at 5:30pm. The recovery WOD will also be running at 5:30pm.

Thursday 23 Feb - 5 Rnds - 2 Rope Climb, 4 Cluster (60/40). 5 Rnds - 2 Wall Climb, 4 Clean & Jerk (60/40). 5 Rnd - 2 MuscleUp, 4 Box Jump Over

Skill - HandStand Walking
Last day to register for the CF Games.
The first workout is released tomorrow (Friday).
We will be running heats from 5:30pm Friday, all sessions Saturday and Open Gym Sunday.
Don't miss out and be burdened with the regret for a whole year!
PLEASE register here

Wednesday 22 Feb - 10-1 - Front Squat (60/40), 20-2 - Box Jump

Front Squats drop 1 rep each round, Box Jumps drop 2 reps each round.
Strength - Front Squat
2 days left to register for the best 5 weeks of your CrossFitting year Register here

Tuesday 21 Feb - 'JT' - 21-15-9 - HandStand PushUp, Ring Dip, PushUp

Strength - Snatch Complex
3 days left to register for the Open

Monday 20 Feb - 2 Rnd - 20sec Work/10sec Rest - 100 Double Under, 75 SitUp, 50 WallBall, 25m KettleBell OverHead Lunge Step (16/12)

The 2017 CrossFit Games Season begins this week with The CrossFit Open. 
Each week for 5 weeks CFHQ will release a WOD for us all.
We do the WOD, enter our score online and see how we stack up against CrossFitters worldwide. 
If it's a tough WOD there will be a scaled version. Every single person at CFD is strongly encouraged to register and enjoy the next 5 weeks of games action!
For more info check the whiteboard at CFD
Register here 

Thursday 16 Feb - 15 Min AMRAP - Dumbbell Thruster (20/15). Every Rest Complete 7 Chest To Bar PullUps

At the 10min mark the movement will change from DB Thruster to DB Cluster. There will be no Chest To Bar 'rest' during the 5 mins of Clusters

Sunday 12 Feb - Open Gym 2-4pm

Bye Colin, come back soon.

Saturday 11 Feb - 'White' - 5 Rnds - 3 Rope Climb, 10 Toes To Bar, 21 OverHead Lunge Step (20/15), 400m Run

February On Ramp have joined us just in time for The CrossFit Games Open!

Wednesday 8 Feb - 2 Rnd - 3 Min - PullUp, 2 Min - PushUp, 1 Min - Rest

Skills - L-Sit PullUp, HandStand Walking, Top of PullUp Hold, HandStand Hold

Sunday 5 Feb - Open Gym 2-4pm

Free Into Session 10am