Tuesday 26 Nov - 10 Rnds - 3 MuscleUp, 6 V Sit, 12 Pistol Squat

Strength - Front Squat and Back Squat
**Xmas Timings**
CFD will close 24th, 25th and 26th Dec then again 31st Dec, 1st and 2nd Jan. However, over those 6 days, whenever any of the coaches go in to workout, they will be posting on our FB page to let everyone know what time the gym will open and how long for. Whenever the gym is open, during this time, it will be 'Open Gym' format.
All other days, over the xmas period, will be as per normal timings. 

Monday 25 Nov - 10 Wall Climbs then 5 Rnd - 1 Rope Climb, 3 Back Squat (70/50), 5 WallBall SitUp, then 10 Wall Climbs

Sunday 24 Nov - Pilates 11am. Open Gym 2-4pm

  

If the cyclone happens CFD will close. At this stage it is forecast to hit Monday morning. Keep an eye on our FB page and this page for updates. 

Saturday 23 Nov - 30 Min AMRAP - Ascending Ladder 3, 6, 9, 12….. OverHead Squat (20/15), HandStand PushUp, Row (cal), Dumbbell Snatch (20/15), KettleBell Front Rack Lunge (16/12)

3 reps of each, 6 reps of each, 9 reps of each and so on for 30 mins

Friday 22 Nov - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Strength - Turkish GetUp and Split Jerk

Thursday 21 Nov - 3 Min AMRAP - 10 DeadLift (50/35), 10 Power Clean (50/35). 1 Min Rest. 3 Min AMRAP - 10 Squat, 10 SitUp. 1 Min Rest. 3 Min AMRAP - 10 Burpee, 10 Lunge Step

Strength - Power Clean

Wednesday 20 Nov - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Compare to 7 Sep