Saturday 5 Sep - Rest Day!

There are no session at CFD this weekend as we are hosting a CrossFit L1 Course

Friday 4 Sep - 4 Rnds - Min 1 - 10m Sled Push (150/100), Min 2 - 2 Tyre Flip, Min 3 - Rest, Min 4 - 40m DeadBall Carry, Min 5 - 5cal Ski, Min 6 - 6 Sledge Hits, Min 7 - 7 Toes Thru Rings, Min 8 - 8 Slam Ball

There is no 5:30pm session today 

Thursday 3 Sep - 10 Rnds - 7 WallBall, 1 Bar Muscle Up, 7 Box Jump Over

Strength - Push Jerk and Split Jerk

Wednesday 2 Sep - In 30 Mins - 1K Run then ‘Annie’ - 50-40-30-20-10 - Double Under, SitUp then 1K Run. In any time remaining - AMRAP - 3 Strict HandStand PushUp, 12 Lunge Steps

Tuesday 1 Sep - EMOM - 15 Mins - 1 DeadLift. EMOM - 15 Mins - 1 Clean

Monday 31 Aug - 5 Rnds - Every 2 Mins - 250m Row, 5 Wall Climb.

Strength - Back Squat

CFD is hosting a Level 1 CrossFit Course this weekend. 

The following sessions will be cancelled this week - Friday 5:30pm, Saturday 8:30am and 4pm, Sunday Open Gym. 

Sunday 30 Aug - Open Gym 2-4pm