Saturday 7 Apr - Park WOD

CFD is closed this weekend due to the Level 1 Coaches Course.

Alternatively, we are going to meet on The Esplanade at 8:30am for a running WOD (100m Sprints). We will meet opposite The Novotel, near the big silver toilet.

Bring plenty of water and sun protection.

Friday 6 Apr - 4 Rnds - 1 Min AirBike, 1 Min Row, 1 Min SkiErg, 1 Min Double Under, 200m Run, 2 Min Rest

CFD is closed this weekend due to the Level 1 Coaches Course

Thursday 5 Apr - 10 WallBall, 20 Power Clean (60/40), 20 WallBall, 15 Power Clean, 30 WallBall, 10 Power Clean, 40 WallBall, 5 Power Clean

Strength - Clean & Jerk Complex

Wednesday 4 Apr - 3RM OverHead Squat. 3RM Power Snatch. 1RM Hang Snatch

Tuesday 3 Apr - 7 Min AMRAP - 1 Legless Rope Climb, 10 Strict Toes To Bar. 2 Min Rest. 7 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat. 2 Min Rest. 7 Min AMRAP - Push Press (40/30)

Monday 2 Apr - On The Minute - 10 Mins - Odd - 10 Box Jump, Max Burpee Box Jump, Even - Rest. On The Minute - 10 Mins - Odd - 3 Wall Climb, Max Toes To Bar, Even - Rest. Every Minute On The Minute - 10 Mins - Odd - 7 DeadLift (100/70), Max Over The Bar Burpee, Even - Rest

Session times today are 8:30am and 4pm

Sunday 1 Apr - Open Gym 2-4pm