Tuesday 22 Dec - 9 Min AMRAP - 3 Strict HandStand PushUp, 6 Power Clean (75/50). 2 Min Rest. 7 Min AMRAP - 3 HandStand PushUp, 6 Power Clean (60/40). 2 Min Rest. 5 Min AMRAP - 3 PushUp, 6 Power Clean (40/30)

Monday 21 Dec - 3 Rnds - 20 KettleBell Snatch (24/16), 20 Goblet Squat, 400m Run.

Strength - OverHead Squat

Sunday 20 Dec - Open Gym 2-4pm

Stretching with Mel from 2pm

Saturday 19 Dec - In 40 Mins - 30-25-20-15-10 - WallBalls, SitUps, Cals, KettleBell Swing (24/16), Burpee. In any time remaining - AMRAP - Dumbbell Squat Snatch (15/10)

Friday 18 Dec - 21-15-9 - Power Snatch (40/30), Ring Dip

 Strength - Muscle Snatch, Hang Power Snatch and Power Snatch

Thursday 17 Dec - ‘OPT Simulator’ - 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 - Unbroken Double Under. 1 Min Rest Then - 12 Min Partner AMRAP - 15/10 cal Row, 5 Over Rower Burpee

The Xmas timetable has been amended. 

Monday 28th December is a public holiday, the session times are 8:30am and 4pm.

A 4pm session has been added to NYE so afterwards we can have BEER AND PIZZA. 

CFD will shout the pizza, BYO alcohol.

Wednesday 16 Dec - 3RM Bench Press. 2RM Seated Press

 Finisher - 2 Mins Max Cals