Friday 22 Jul - 75 WallBall, 50 Toes To Bar, 25 Dumbbell Snatch (20/15), 5 Rope Climb, 100 Lunge Step, 5 Rope Climb, 25 Dumbbell Snatch, 50 Toes To Bar, 75 WallBall

Session times today are 8am and 4pm

Thursday 21 Jul - Within 40 Mins - 1K Row, 2 RM DeadLift, 3RM Press.

Wednesday 20 Jul - 3 Rnd - 15 Cal AirBike, 20 Clean & Jerk (60/40), 25 Box Jump

Donna checking out other affiliates on holidays in Ireland. 

Tuesday 19 Jul - 1RM Back Squat. Then 4 Rnds, Every 2 Mins - 4 Back Squat @ 80% of 1RM

Skills WOD - HandStand Walking, Triple/Double Under, Strict PullUp
Finally, the news we have all been waiting for.... Adam has finished chemotherapy and the final scan came back all clear! Expect to see him at CFD gaining all his fitness back from this week forward. Well done Adam and Tynan, the fight is over, it's time to enjoy everything in life again.

Monday 18 Jul - 5 Min AMRAP - 15 Push Press (40/30), 30 MedBall Clean. 2 Min Rest. 5 Min AMRAP - 15 PushUp, 30 Goblet Squat (16/12)

Strength - Snatch DeadLift, Snatch and Snatch Balance

Sunday 17 Jul - Open Gym 2-4pm

Saturday 16 Jul - 500m Row, 50 Lunge Step, 400m Row, 40 Burpee, 300m Row, 30 Box StepUp, 200m Row, 20 Dip, 100m Row, 10 Wall Climb, 200m Row, 20 Dip, 300m Row, 30 Box StepUp, 400m Row, 40 Burpee, 500m Row, 50 Lunge Step