Saturday 15 July - WOD: 5 Wall Ball, 15 Double Under, 5 MedBall Thruster, 12/10 Cal, 10 Side Twist, 100m Run

8:30am Child Minding

Friday 14 July - Partner WOD: DeadBall Carry, Dumbbell OverHead Lunge

Strength: 2RM Pause Front Squat

Thursday 13 July - WOD: “WOD would Helen do?”

Today at 6pm we are having the Olympic & Power Lifting Class.

It's open for everyone, not only CFDers. This class is running in conjunction with our normal 6pm class.

Wednesday 12 July - WOD: 10 - 1 Power Snatch, 1-10 HandStand Push Up

Strength: 1RM Power Snatch

Tuesday 11 July - WOD: 20 Bench Hops, 15 Russian Twist, 10 Seated Dumbbell Press, 5 Strict Toes to Bar

Skills WOD

Monday 10 July - WOD: Dumbbell Snatch, Box Step Up, Kettlebell Snatch, Goblet Squat

Sunday 9 July - 10 - 11am Open Gym & WOD

WOD: Row, Push Up, Pull Up, Squat, Sit Up, Bike or Ski