Sunday 27 Jan - Open Gym 2-4pm

Ruby, Kieran and Daf will all be representing CFD at the weightlifting comp today, hosted by CrossFit Abode. Come on down and check it out, 11am- 2pm

Friday 25 Jan - 15 Rnd - 5 Power Clean (60/40), 5 Push Jerk, 15 Double Under

Strength - Power Clean and Push Jerk

Wednesday 23 Jan - 7 Min AMRAP - 7 Dumbbell Thruster (15/10), 7 Burpee Box Jump Over

Strength - PullUp and Turkish GetUp
Skills WOD - 7 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat, 3 Rope Climb

Sunday 20 Jan - Open Gym 2-4pm

Friday 18 Jan - 10-1 - OverHead Squat (50/35), 100-10 - Double Under

Strength - OverHead Squat

Tuesday 15 Jan - Death By Dumbbell Squat (22.5/15)

Strength - Bench Press

Sunday 13 Jan - Open Gym 2-4pm

Thursday 10 Jan - 5 Rnds - In 2 Mins - 200m Row, Max Power Snatch (40/30). 90sec Rest after each Round

Skills - HandStand Walking, HandStand PushUps, Triple Unders, Pistol Squat, MuscleUp

Monday 7 Jan - 21-15-9 - PullUp, PushUp, Squat, SitUp

Strength - Back Squat

Sunday 6 Jan - Open Gym 2-4pm

Free Intro Session, 10am

Friday 4 Jan -15 Min AMRAP - 50 Double Under, 40 Pistol Squat, 30 Ring PushUp

Strength - Front Squat and Split Jerk