Saturday 11 Jan - 100 Press (20/15), 100 SitUp, 100 KettleBell Front Rack Lunge (16/12), 100 cal Row. *Every 3 Mins - 10 PullUp

Friday 10 Jan - 15-10-5 - DeadLift (100/70), HandStand PushUp. * 50 Double Unders After Each Set

Skills WOD - 12 Min AMRAP - 18m HandStand Walk, 12 Pistol Squat, 6 MuscleUp

Thursday 9 Jan - 20 Min AMRAP - 75/50cal AirBike, 40 PushUp, 30 PullUp, 20x10m Shuttle Run, 10x10m Farmers Carry (32/24)

Wednesday 8 Jan - 4 Rnds - 1 min - Dumbbell Thruster (22.5/15), 1 Min - Box Step Up, 1 Min - Rest. 4 Rnd - 1 Min - Goblet Squat (24/16), 1 Min - KettleBell Swing, 1 Min - Rest. 4 Rnds - 1 Min - Plate Ground To OverHead (20/15), 1 Min - Russian Twist, 1 Min Rest

Tuesday 7 Jan - 5 Rounds - 200m Run, 3 Rope Climb, 250m Row, 3 Wall Climb. In any time remaining - AMRAP - 5 KettleBell RollUp, 2 Turkish Get Up (16/12)

Monday 6 Jan - EMOM - 3 Hang Power Snatch (40/30), Death By Burpee Over Bar. EMOM - 3 Toes To Bar, Death By WallBall

EMOM - Every Minute, On The Minute

Death By - Add an extra rep every minute

For those returning from holidays just a reminder to be kind to yourself for the first week or two back at CFD. It will be enough to just move. Don’t go too heavy or too hard. Don’t put pressure on yourself to get back to where you were quickly. Just show up. Let’s make 2020 the year of consistency rather than making unrealistic new years resolutions. That is were long lasting success lies

Sunday 5 Jan - Open Gym 2-4pm