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

Tuesday 4 Aug - 12 Min AMRAP - 7 Ring PushUp, 14 Box Jump

Strength - Back Squat

Monday 3 Aug - 3 Rnds - 15 Dumbbell Shoulder To OverHead (22.5/15), 20 Box Step Up (22.5/15), 60 Double Under. 2 Rnds - 15 WallBall, 20 KettleBell Swing (24/16), 60 SitUp. 1 Rnd - 1K Run, 1K Row.

The CFD Cool Cats and Kittens strongly representing at the CF Abode comp and taking out 2nd place.
Well done Sam, Tai, Jess and Brody!
Session times today are 8:30am and 4pm