Monday 8 January - WOD: Run, Burpee Shuttle Run, Double Under, Burpee Toes To Bar, Cal Bike, Burpee Box Step Up

Strength: 5RM Seated Dumbbell Press

Sunday 7 January - 10 - 11am Open Gym & WOD

WOD: Cal Row, Hand Release Push Up, Cal Bike, Atomic Sit Up, Cal Ski, Strict Pull Up

Saturday 6 January - WOD: Burpee Box Jump Over, Box Step Up, Knees to Elbows, Burpee Over Bar, DeadLift

8:30am Child Minding 

Friday 5 January - WOD: ‘CFHQ Workout Of The Day’ - Wall Ball, Wall Climb

Strength: 5RM, 3RM, 1RM Sumo DeadLift

Thursday 4 January - Partner WOD: Run, Cal, Burpee, CrossOver Skip

Wednesday 3 January - WOD: Dumbbell Hang Snatch, Dumbbell Hang Squat Snatch, Toes To Bar, Kettlebell Snatch, Kettlebell Overhead Squat, Hollow Rock

Strength: 3RM Push Press

Tuesday 2 January - WOD: Chest To Bar Pull Up, HandStand Push Up, Hand Release Push Up, V-Sit, Double Under

For those returning from holidays just a reminder to be kind to yourself for the first week or two back at CFD. It will be enough to just move. Don’t go too heavy or too hard. Don’t put pressure on yourself to get back to where you were quickly. Just show up. Let’s make 2024 the year of consistency rather than making unrealistic new years resolutions. That is where long lasting success lies