Monday 7 Jan - On the Minute for 7 Mins - 7 Power Snatch (35/25), Max Rep Pistols. 3 MIN Rest. On The Minute for 7 Mins - 7 Sumo DeadLift High Pull (35/25), Max Reps Reverse Burpee

Strength - Back Squat

Sunday 6 Jan - Open Gym 2-4pm

Saturday 5 Jan - 1k Row, 100 SitUps, 80 Squat, 60 KettleBell Swing (24/16), 40 Box Jump, 20 Burpee PullUp

Every minute, on the minute 3 PushUps

Friday 4 Jan - 3 Rnd - 12 Clean and Jerk (50/35), 12 Strict PullUp

Strength - Clean and Jerk

Thursday 3 Jan - 5 Rnd - 400m Run, 30 OverHead Lunge Step (20/15), 15 Burpee

Wednesday 2 Jan - 'Diane' - 21-15-9 - DeadLift (100/70), HandStand PushUp

Strength - DeadLift
Compare to 16 Oct
Back to normal session times!

Tuesday 1 Jan - Open Gym 11am - 1pm

Who wants to start 2013 off with a Hero WOD? CFD will open up at 11am for anyone keen.

CFD is back to normal session times as of Wednesday 2nd Jan.