Monday 21 Sep - 3 Rnds of ‘Cindy’, 10 Clean & Jerk (60/40), 2 Rnds of ‘Cindy’, 8 Clean & Jerk (75/50), 1 Rnd of ‘Cindy’, 6 Clean & Jerk (90/60)

‘Cindy’ is 5 Pull Up, 10 Push Up, 15 Squat

Strength - Clean & Jerk

Sunday 20 Sep - Open Gym 2-4pm

Saturday 19 Sep - In 35 Mins - 50 Dumbbell OverHead Lunge Step (22.5/15), 40 Slam Ball, 30 Cal, 20 KettleBell Swing (32/24), 10 Wall Climb, 20 KettleBell Swing, 30 Cal, 40 Russian Twist, 50 Box Step Up (22.5/15). 3 Min Rest. In Any Time Remaining - Up Ladder - Burpee, V-Sit

Friday 18 Sep - In 20 Mins - 60 WallBall, 5 Rope Climb, 40 WallBall, 3 Rope Climb, 20 WallBall, 1 Rope Climb. In any time remaining- Max Devils Press (22.5/15)

 ‘Coreditioning’ - 10 Min AMRAP - 10 KettleBell TeaPot, 30sec Suitcase Hold, 10 Side Plank Pulse, 30sec Side Plank Hold

Thursday 17 Sep - 3 Rnds - In 10 Mins - 15/12cal Row, 200m Run, 15/12cal Row, 200m Run, 15/12cal Row. Rest in any remaining time

Wednesday 16 Sep - 16 Min AMRAP - 5 Shoulder To OverHead (60/40), 10 Box Jump, 15 DeadLift (60/40)

The CFD Crew having a great time and doing great things at the CF Abode Pairs Comp.

Strength - DeadLift

Tuesday 15 Sep - 10 Rnds - In 90sec - 20 Double Unders, 8 Box Step Ups (22.5/15), 6 Toes To Bar, Then AMRAP Pistol Squat or Goblet Squat (24/16). 30sec Rest after each round

Skills - HandStand Walking and HandStand PushUps