Monday 20 Dec - 3 Rnds - 5 Ring Dip, 10 PullUp, 15 OverHead Squat(40/25)

A reminder that CFD will be closed Friday, Saturday and Sunday this week for Christmas. Make the most of the next 4 days and get your WOD's in to earn that Christmas dinner!!!

Sunday 19 Dec - Open Gym 2-4pm

 

Need to catch up on a WOD? Feel like doing some heavy lifting? What about a Mobility WOD?

Open Gym - it's the place to be on a Sunday afternoon!

Saturday 18 Dec - 'Murph' - 1600m Run, 100 PullUps, 200 Push Ups, 300 Squats, 1600m Run

 'Murph' as prescribed is done wearing a 10kg weight vest. There will however, as always, be scaled versions up on the board to choose from. The reps can be partitioned as required.

Friday 17 Sep - 12min AMRAP - 9 Dumbbell PushJerk(15/10), 6 Sit Up, 1 Rope Ascent

  Don't forget to bring long socks and/or tape for the rope climb.

Thursday 16 Sep - Run 400m, 15 BodyWeight DeadLift, 15 PullUp, Run 400m, 15 KB Swing (32/24), 15 HandStand Push Up

 Compare to 9 Oct

Wednesday 15 Dec - 10 Min AMRAP - 6 Squat Clean (55/40), 12 PullUp, 24 Double Under

Compare to 5 Aug

Tuesday 14 Dec - 'Karen' - 150 WallBall

 

Day break at the 5:45am session - best time of the day!

 Compare to 13 Sep