Tuesday 29 Jun - 50 Push Ups then 10 Rounds - 35 Double Under, 10 Cals. Then 50 PushUps

With the lockdown extended we are really looking forward to reopening Friday afternoon. 
Until then we have Zoom sessions with Sammy to keep us fit, happy and sane! A great time to get the family involved. All movements from the posted WOD will have substitute movements, for the majority of us that do not have any equipment

Sunday 27 Jun - Open Gym 10am - 11am

Doors Open @10am. WOD starts at 10:10am
WOD - Every 3 Mins (for 3 Rnds) - 50 Double Unders, Max Goblet Squats. Every 3 Mins (for 3 Rnds) - 20/15cal Row, Max Single Leg Split Lunge. In 11 Mins - 50 Flutter Kicks, 40 Hollow Rock, 30 Russian Twist, 20 Toes To Rings, 10 Wall Climbs. In any time remaining Max SitUps

Tuesday 22 Jun - 2RM Sumo DeadLift. 2RM Back Squat

Finisher - 2 Mins Max Cals (any machine) into 1 Min of Jumping Squats

Monday 21 Jun - 10 Rnds - 3 Squat Clean (70% of 3RM), 6 Box Jump Over, 10 Dumbbell Press (15/10)

Photos this week by Dani
Strength - 3RM Squat Clean

Sunday 20 Jun - Open Gym 10am - 11am

The next CrossFit Level 1 Course at CFD will be held on 10-11th July
For this course to go ahead it needs enough people to register. If you intend on doing the course register now or CFHQ may cancel it. Register
Doors Open @10am. WOD starts @10:10am
WOD - 4 Rnds - 2 Mins Cals (any machine), 2 Mins 10m Burpee Shuttle, 2 Mins PushUps, 2 Mins PullUps (or ring rows). *30sec Rest after each 2 Min effort.

Tuesday 15 Jun - 30 Hang Power Clean & Push Press (50/35)

Strength - 1 DeadLift, 1 Hang Power Clean, 1 Push Press, 1 Split Jerk

Sunday 13 Jun - Open Gym 10-11am

Door open @10am. WOD starts @10:10am.
WOD - 50sec Work/10sec Rest, 40sec Work/20sec Rest, 30sec Work/30sec Rest
3 Rnds - AirBike or SkiErg, 3 Rnds - Goblet Squat, 3 Rnds - Row, 3 Rnds - SitUps
Monday public holiday timings are 8:30am and 4pm.

Thursday 10 Jun - ‘Double Tabata’ - 40sec Work, 20sec Rest - 7 Rnds. - Row. 7 Rnds - Double Unders. 7 Rnds - Burpees

Skills WOD - 7 Min Up Ladder - Bar MuscleUp, Ring MuscleUp, HandStand Walk (m)

Sunday 6 Jun - Open Gym/WOD 10-11am

WOD - 200 Sit Ups, 200 Squats, 1K Run, 100 Cals, 50 Plate Ground To OverHead, 50 Russian Twist.
Partition however.