Sunday 20 Jan - Open Gym 2-4pm

Saturday 19 Jan - 800m Run, 50m Bear Crawl, 7 Rnds - 5 PullUps, 10 PushUps, 15 Squats, 20 SitUps then 800m Run, 50m Bear Crawl

For all those who have just finished On Ramp this is a great first WOD! 

Friday 18 Jan - 10x 100m Sprint

Rest 1 min between sprint efforts

Compare to 31 Jul
The biggest ON Ramp group in CFD history have been cleared for take off! I know you will all make them feel very welcome and help them out getting started on their CrossFit journey.

Thursday 17 Jan - 7 Min AMRAP - 7 Hang Power Clean (50/35), 7 Toes To Bar. Rest 3 Min. 4 Min AMRAP - 4 Hang Power Clean (50/35), 4 Toes To Bar

Wednesday 16 Jan - 15-10-5 - HandStand PushUp, Box Jump (70cm/60), Snatch (40/30), PushUp, Box Step Up (70cm/60), Hang Snatch (40/30)

Tuesday 15 Jan - 2 Rnd - 10 MedBall Clean, 10 KettleBell Swing (32/24), 10 Dumbbell Snatch (20/15)

Mel in Afghan, counting down the days until she is back at CFD!
Strength - Front Squat

Monday 14 Jan - 7 min AMRAP - Burpees

 At the top of each rep jump up and touch a target set 6 inches above your max reach
Compare to 24 Feb 2012 
Strength - Bench Press and Strict Pullups