Wednesday 4 Jan - 6 Rnd - 10 PullUp, 40 DoubleUnder, 1 Rope Climb

Holidays are for visiting other CF gyms!

Strength - PushJerk

Tuesday 3 Jan - 4 Rnd - 400m Run, 10 Back Squat (60/40). 4 Rnd - 200m Run, 20 Back Squat (20/15)

Regular timetable has resumed.

Monday 2 Jan - Rest Day

Sunday 1 Jan - Open Gym 11am - 12:30pm

Today at 11am we are doing a hero WOD called 'Whitman' - 7 Rnd - 15 KB Swing (24/16), 15 Power Clean (40/30), 15 Box Jump.

 As it's New Year's Day we are adding a 2016m Row buy in and a 2017m AirBike cash out. 

Anybody is welcome to join in on this WOD or you can do your own thing.
Start the new year off right! 

Saturday 31 Dec - 'Nutts' - 10 HandStand PushUp, 15 DeadLift (115/75), 25 Box Jump, 50 PullUp, 100 WallBall, 200 DoubleUnder, 400m Run with Plate (20/15)

8:30am session only today

Friday 30 Dec - 10 Rnds - 30sec Toes To Bar, 30sec Rest, 30sec Lunge Step, 30sec Rest

Thursday 29 Dec - 6 Rnds - 11 PushUp, 22 SitUp, 33 Squat

Strength - Hang Power Clean and Hang Clean