Thursday 30 Dec - WOD: In 5 Mins - 400m Run, Max Dips; In 5 Mins - 500/400m Row, Max Dumbbell OverHead Lunge; In 5 Mins - 30/20 Cal AirBike or SkiErg, Max Chest To Bar Pull Ups

Strength: 3 RM Power Snatch

Classes: 5:30, 9:15am & 4, 5, 6pm

Wednesday 29 Dec - WOD: Death By 10m Shuttle Run

Skills WOD: 3 Rounds - 10m HandStand Walk, 10 Pistol Squat, 2 Turkish Get Up

Classes: 5:30, 9:15am & 4, 5, 6pm

Tuesday 28 Dec - Partner Fight Gone Bad: 1 Min - Wall Ball, 1 Min - Sumo DeadLift High Pull, 1 Min - Box Jumps, 1 Min - Push Press, 1 Min - Row, 1 Min Rest

Classes: 5:30, 9:15am & 4, 5, 6pm

Monday 27 Dec - WOD: 3 Rounds - 30 Dumbbell Snatch, 20 Toes To Bar, 10 HandStand Push Up

Strength: 2RM 1 1/4 Front Squat

Classes: 5:30, 9:15am & 4, 5, 6pm

Sunday 26 Dec - 10am - 12pm Open Gym and WOD

WOD: Partner or Solo - 2 Rounds: 1K Row, 800m Run, 60 Flutter Kicks, 40 Squats, 20 Burpee Pull Ups

Saturday 25 Dec - Merry Christmas everyone! Enjoy a rest day, have fun with your families and friends, eat drink and relax!

Rest day!

Friday 24 Dec - "CFD 2021 12 Days of Xmas" - 1 Muscle Up or Wall Climb, 2 Devils Press, 3 Toes To Bar, 4 Box Jump Over, 5 Wall Ball, 6 DeadLift, 7 Hang Power Clean, 8 Goblet Squat, 9 Burpee, 10 KB Swing, 11 V-Sit, 12 Cals