Friday 22 May - 400m Run, 20 Handstand PushUp, 500m Row, 15 Handstand PushUp, 200m Run, 10 Handstand PushUp, 250m Row, 5 Handstand PushUp

Skill - HandStand Walking

Core Finisher - 4 Rnds - 30sec Work, 30sec Rest - Atomic SitUp, Hollow Hold, SitUp, L-Sit Hold

Thursday 21 May - 2 Rnd - 1K Row, 60/40 cal AirBike

Wednesday 20 May - In 10 Mins - 10-9-8-7-6-5 - PushUp, 6-5-4-3-2-1 - Strict PullUp. In any time remaining - Max Back Squats (60/40)

Strength - Back Squat

Tuesday 19 May - 4 Rnds - In 2 Mins - 7 Toes To Bar, 14 KettleBell Swing (24/16), 7 V-Sit

Finisher - 1K Suitcase Carry (20/15), 30 Box Step Up, 20 Dumbbell Squat Snatch

Monday 18 May - 10 Rnds - 3 DeadLift (60/40), 6 Over The Bar Burpee, 9 Squat

Strength - Clean & Jerk Complex

All session times are back. 

From now on we keep our distance, wash our hands a lot and disinfect everything we touch. 

What hasn’t changed is getting stronger, having fun and working out, together.

Sunday 17 May - Open Gym 12pm - 4pm

Saturday 16 May - 5 Rnds - 200m Run, 10 Devils Press. 5 Rnds - 100m Row, 9 Atomic SitUp. 5 Rnds - 40 Double Under, 8 WallBall

ZOOM

8:30am Click Here 

4pm Click Here
CFD will be open from 8:30am-11am and again from 4pm-6pm for Open Gym and equipment hand back.