Saturday 21 Dec - 'CFD 12 Days of Christmas' - 1 Muscle Up (or Wall Climb), 2 Clean and Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)

The 12 Days of Christmas goes like this…. 1 MuscleUp (or Wall Climb), 1 Muscle Up, 2 Clean & Jerk Jerk, 1 MuscleUp, 2 Clean & Jerk, 3 Box Jumps and so on, adding a new movement every round until you complete the full 12 exercises as the final round. 

Friday 20 Dec - 5 Rnds - 500m Row

Max Strict PullUps and HandStand PushUps after each 500m Row

Thursday 19 Dec - 'Mobility Day'- 1 Hour of Rolling Out, Lacrosse Ball, and Stretching

Don't miss this one, you all need it!

Wednesday 18 Dec - 3 Rnds - Min 1 - 1 Rope Climb, Min 2 - 10 PushUps, Min 3 - Max Squats. 3 Rnds - Min 1 - 1 Snatch (60/40), Min 2 - 10 Hang Power Clean (60/40), Min 3 - Max SitUps. 3 Rnds - Min 1 - 1 MuscleUp, Min 2 - 10 KettleBell Swing (32/24), Min 3 - Max Burpee PullUps

Tuesday 17 Dec - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

Hanging out with Adam and Tynan for the last time at Open Gym. Best of luck with the big move guys and we all hope that you move back up here again soon.

Monday 16 Dec - 4 Mins - 30 Seconds Work/30 Seconds Rest - Toes To Bar. 4 Mins - 30 Seconds Work/30 Seconds Rest - Double Unders. 4 Mins - 30 Seconds Work/30 Seconds Rest - Weighted Box StepUps (35/25). 4 Mins - 30 Seconds Work/30 Seconds Rest - Wall Climbs

Strength - Snatch

Sunday 15 Dec - Open Gym 2-4pm

CFD guard dog!