Sunday 2 Jun - Open Gym 2-4pm

Saturday 1 Jun - NORFIT

This years instalment of NorFit is a 3 person team competition 

Starts at 8:30am, finishing around 1pm

Come in to cheer, judge or to get inspired!

There are no regular sessions on today

Friday 31 May - 5 Rnd - 2 Rope Climb, 20 WallBall

Thanks to CFHQ for this WOD

Strength - Back Squat

CFD is hosting NorFit on Saturday, the regular sessions will not be on. Feel free to come in and judge a heat or two! 

Thursday 30 May - 20 Min AMRAP - 5 DeadLift (100/70), 10 GHD Back Extension, 30 SitUp

Wednesday 29 May - 2 Rnd - 1 Min - DeadBall Over Shoulder (60/40), 30 Sec Rest, 1 Min - Single Arm Dumbbell Press (20/15), 30 Sec Rest. 1 Min - Strict PullUp, 30 Sec Rest, 1 Min - Strict Ring Dip, 30 Sec Rest

Skills WOD - 3 Rnd - 1 Min Pistols, 1 Min HandStand PushUp, 1 Min - Shin Hop, 1 Min Triple Under/ Double Under - 30 seconds rest after each minute

Tuesday 28 May - 0-7 Min - 1K Run (rest in any remaining time). 7-14 Min - 1K Row. 14-21 Min - 60/40cal AirBike. 21-28 Min - Max Distance HandStand Walk. 28-32 Min - Mobility

Monday 27 May - 5 Min AMRAP - 10 KettleBell Snatch (24/16), 20 Double Under. 3 Min Rest. 5 Min AMRAP - 10 Dumbbell Squat Snatch (20/15), 20 SitUp. 3 Min Rest. 5 Min AMRAP - 10 Plate Ground To OverHead (20/15), 20 Box Jump Over

Well done on your first muscleup Ros. Countless hours of progression work and many attempts have paid off!

Strength - Snatch Balance