Friday 18 Sep - In 20 Mins - 60 WallBall, 5 Rope Climb, 40 WallBall, 3 Rope Climb, 20 WallBall, 1 Rope Climb. In any time remaining- Max Devils Press (22.5/15)

 ‘Coreditioning’ - 10 Min AMRAP - 10 KettleBell TeaPot, 30sec Suitcase Hold, 10 Side Plank Pulse, 30sec Side Plank Hold

Wednesday 16 Sep - 16 Min AMRAP - 5 Shoulder To OverHead (60/40), 10 Box Jump, 15 DeadLift (60/40)

The CFD Crew having a great time and doing great things at the CF Abode Pairs Comp.
Strength - DeadLift

Monday 14 Sep - 22 Min AMRAP - 50cal Row, 40 Weighted SitUp, 30 PullUp (or 10 MuscleUp), 20 Power Snatch (40/30)

 Strength - Snatch Complex
This week is once again bought to you by Sammy

Saturday 12 Sep - In 6 Mins - 20 Devils Press (22.5/15), Max Burpee Box Jump. 2 Min Rest. In 6 Mins - 20 Devils Press, Max Burpee PullUp. 2 Min Rest. In 6 Mins - 20 Devils Press, Max Extra PushUp Burpee. 2 Min Rest. 12 Min AMRAP - Team of 3 Row.

CrossFit Level 1 Course
Well done to CFD’s newly qualified coaches Mel, Billie, Veronika, Tai and Daf.
This has expanded our coaching team considerably so you can look forward to a variety of coaches leading sessions from now on. 

Tuesday 8 Sep - ‘Amanda’ - 9-7-5 - Muscle Up, Snatch (60/40)

Strength - Snatch and OverHead Squat

Saturday 5 Sep - Rest Day!

There are no session at CFD this weekend as we are hosting a CrossFit L1 Course

Thursday 3 Sep - 10 Rnds - 7 WallBall, 1 Bar Muscle Up, 7 Box Jump Over

Strength - Push Jerk and Split Jerk

Monday 31 Aug - 5 Rnds - Every 2 Mins - 250m Row, 5 Wall Climb.

Strength - Back Squat
CFD is hosting a Level 1 CrossFit Course this weekend. 
The following sessions will be cancelled this week - Friday 5:30pm, Saturday 8:30am and 4pm, Sunday Open Gym. 

Tuesday 25 Aug - 10-1- Press, Push Press *40 Double Unders each rnd

Strength - Press and Bench Press

Monday 24 Aug - 10 Rnds - Every 2 Mins - Run 200m, 7 Power Snatch (40/30), Max Toes To Bar

Strength - Snatch Complex
Another week of programming bought to you by Sammy!

Sunday 23 Aug - Open Gym 2-4pm

 

Tuesday 18 Aug - 10 Rnds - 35 Double Under, 12 KettleBell Hang Snatch (24/16), 4/2 Muscle Up

 Gymnastics Strength - 5 Rnds - Every 2 Mins - 4-6 Strict HSPU, 6-8 Kipping HSPU

Friday 14 Aug - ‘Isabel’ - 30 Snatch (60/40)

Skills WOD - 8 Min AMRAP - 10m Walk, 20 Pistol Squat, 10 Triple Under.
 Strength - Snatch

Wednesday 12 Aug - 30 Muscle Ups

Strength - Clean & Jerk Complex

Monday 10 Aug - 5 Rnds - 11 Toes To Bar, 22 Wall Balls

Strength - Push Press