Tuesday 22 Jun - 2RM Sumo DeadLift. 2RM Back Squat

Finisher - 2 Mins Max Cals (any machine) into 1 Min of Jumping Squats

Monday 21 Jun - 10 Rnds - 3 Squat Clean (70% of 3RM), 6 Box Jump Over, 10 Dumbbell Press (15/10)

Photos this week by Dani

Strength - 3RM Squat Clean

Sunday 20 Jun - Open Gym 10am - 11am

The next CrossFit Level 1 Course at CFD will be held on 10-11th July

For this course to go ahead it needs enough people to register. If you intend on doing the course register now or CFHQ may cancel it. Register

Doors Open @10am. WOD starts @10:10am

WOD - 4 Rnds - 2 Mins Cals (any machine), 2 Mins 10m Burpee Shuttle, 2 Mins PushUps, 2 Mins PullUps (or ring rows). *30sec Rest after each 2 Min effort.

Saturday 19 Jun - 2 Rnds - 50 Dumbbell Squat (22.5/15), 50 Kettlebell Swing (24/16), 30 Plate OverHead SitUp (10/5) 30 Burpee. *Every 3 Mins Run 200m

Photo by Dani @danielarphoto

Friday 18 Jun - 3 Rnds - Every 3 Mins - 10/7 cal Row, Max Pistol Squats. 1 Min Rest after each round.

Strength - Back Squat

Thursday 17 Jun - In 35 Mins - Run 1.2k then 30-20-10 - Cals (any machine), Double Unders (x3), Burpees. Then Run 1.2k. In any time remaining- Max Wall Climbs

Wednesday 16 Jun - 30 Muscle Ups (Alternate WOD - 8 Rnds - 30sec PullUps, 30sec Dips, 30sec Rest)

Strength - Snatch