Monday 28 Jan - OTM 6 Mins - 10 WallBall, Max Burpees. 3 Min Rest. OTM 6 Mins - 10 DeadLift (90/60), Max Over The Bar Burpee. 3 Min Rest. OTM 6 Mins - 100m Row, Max Over The Rower Burpee. 3 Min Rest. OTM 6 Mins - 10 Box Jump, Max Burpee Box Jump

8:30am and 4pm

Sunday 27 Jan - Open Gym 2-4pm

Ruby, Kieran and Daf will all be representing CFD at the weightlifting comp today, hosted by CrossFit Abode. Come on down and check it out, 11am- 2pm

Saturday 26 Jan - In 20 Mins - 1K Run, 2RM Back Squat. 2 Min Rest. In 15 Min - 400m Run, 5RM Back Squat

Friday 25 Jan - 15 Rnd - 5 Power Clean (60/40), 5 Push Jerk, 15 Double Under

Strength - Power Clean and Push Jerk

Thursday 24 Jan - 7 Rnd - 2 Min Snatch, 2 Min Rest. Weight Increases Every Rnd

Wednesday 23 Jan - 7 Min AMRAP - 7 Dumbbell Thruster (15/10), 7 Burpee Box Jump Over

Strength - PullUp and Turkish GetUp

Skills WOD - 7 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat, 3 Rope Climb

Tuesday 22 Jan - 2 Rnd - 30 DeadLift (100/70), 30cal AirBike, 30 KettleBell Swing (28/20), 30 HandStand PushUp, 30 WallBall, 30cal SkiErg