Thursday 1 May - OTM 8 Mins - Odd - 3 Deadlift, Even - Max HandStand PushUp then 2k Run

Strength - DeadLift

Wednesday 30 Apr - 3 Rnds - 40 Sec Work, 20 Sec Rest - Row (cal), V-Sit, Box Jump, Dumbbell PushPress (15/10), Squat Clean (60/40)

Strength - Clean & Jerk Complex

Tuesday 29 Apr - 1 Min MuscleUp, 1 Min Power Snatch, 2 Mins MuscleUp, 2 Min Power Snatch, 3 Min Muscle Up, 3 Mins Power Snatch

Strength - Power Snatch

Monday 28 Apr - 10-8-6-4-2- Front Squat (60/40), 50-40-30-20-10 - Double Under. Rest 2 Mins. 10-8-6-4-2 - Ring PushUp, 50-40-30-20-10 - Lunge Step

Strength - Press and Push Press

Sunday 27 Apr - Open Gym 2-4pm

Come in to Open Gym to get stronger, work on a skill or catch up on a WOD!

Saturday 26 Apr - 5k Run. Lake Alexander. 8am and 3pm

We will meet in the car park at park at Lake Alexander at both 8am and 3pm. Bring a water bottle. CrossFit 11 Mile will be there too. CFD will not be open today but keep an eye on our Facebook page for open gym timings through the day.

Friday 25 Apr - Rest Day