Monday 24 Jan - 3 Rnds - 15 Superman to Hollow Rock, 30 Situp

Love the black sky in this photo - oh and the tyre jumping is amazing too!
CFD reopens Tuesday morning for all normal session times.
For a demo of Superman to Hollow Rock click here

Sunday 23 Jan - 10 Rnds - Run 1 minute, Walk 1 minute

 Shelley experimenting with boxing in the bands!
Find a friend for this WOD - it will be fun! The fastest of the 2 can walk back to the other person during the active recovery. It will be like 10 running races.

Saturday 22 Jan - 5 Rnds - Burpee to the PushUp position, 10 PushUps, Burpee out

Post results to comments - or your excuse why you didn't do it!!

Friday 21 Jan - 5 Rnds - 3 Tuck Jump, 3 Squat, 3 Broad Jump

 The new CF Total Results!
CFD is closed today. Reopen Tuesday 5:45am

Thursday 20 Jan - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

The top 3 totals to beat from last time!
Compare to 19 Oct

A reminder CFD is closed Friday, Saturday, Sunday and Monday this weekend and next. All memberships will be paused over both weekends.

Wednesday 19 Jan - 3 Rnds - 10 Toes To Bar, 20 Tyre Jumps

 LIFT - 3x4 Hang Clean

Tuesday 18 Jan - 'Tabata Something Else' - PullUps, PushUps, SitUps, Squats

LIFT - Back Squat 2x5
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are Pull-Ups, the second 8 are Push-Ups, the third 8 intervals are Sit-Ups, and finally, the last 8 intervals are Squats.
Compare to 20 Sep