Wednesday 22 Feb - 10-1 - Front Squat (60/40), 20-2 - Box Jump

Front Squats drop 1 rep each round, Box Jumps drop 2 reps each round.

Strength - Front Squat
2 days left to register for the best 5 weeks of your CrossFitting year Register here

Tuesday 21 Feb - 'JT' - 21-15-9 - HandStand PushUp, Ring Dip, PushUp

Strength - Snatch Complex

3 days left to register for the Open

Click here to register

Monday 20 Feb - 2 Rnd - 20sec Work/10sec Rest - 100 Double Under, 75 SitUp, 50 WallBall, 25m KettleBell OverHead Lunge Step (16/12)

The 2017 CrossFit Games Season begins this week with The CrossFit Open. 

Each week for 5 weeks CFHQ will release a WOD for us all.

We do the WOD, enter our score online and see how we stack up against CrossFitters worldwide. 

If it's a tough WOD there will be a scaled version. Every single person at CFD is strongly encouraged to register and enjoy the next 5 weeks of games action!

For more info check the whiteboard at CFD

Register here 

Sunday 19 Feb - Open Gym 2-4pm

Saturday 18 Feb - 7 Min AMRAP - 10 Cal Row, 10 Over The Rower Burpee. 2 Min Rest. 7 Min AMRAP - 10 WallBall, 10 Burpee PullUp. 2 Min Rest. 7 Min AMRAP - 10 Back Squat (60/40), 10 Toes Thru Rings. 2 Min Rest. 7 Min AMRAP - 10 Box Jump, 10 PushUp

Friday 17 Feb -1K Run then 6 Rnds - 4 KettleBell SumoDeadLift HighPull (24/16), 8 KettleBell Swing (24/16), 16 Goblet Squat (24/16). Then 1K Run

Thursday 16 Feb - 15 Min AMRAP - Dumbbell Thruster (20/15). Every Rest Complete 7 Chest To Bar PullUps

At the 10min mark the movement will change from DB Thruster to DB Cluster. There will be no Chest To Bar 'rest' during the 5 mins of Clusters