Monday 14 April - WOD: Dumbbell Push Press, Double Under

Strength: 2RM Dumbbell Bench Press

Finisher

Sunday 13 April - 10am Open Gym & WOD

WOD: Row, Plate Ground To OverHead, Bike, Toes Thru Rings

Saturday 12 April - 'Hero WOD - The Seven'

8:30am Child Minding

There is no CFD Kids Class today. Sorry for any inconvenience.

Friday 11 April - WOD: Run, Wall Climb, Medball Side Twist, Box Step Up

Skills WOD

Thursday 10 April - WOD: Clean & Jerk, Toes To Bar

Strength: 'Barbell Complex' - 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Jerk (Push or Split)

Wednesday 9 April - WOD: Double Under, Cal Row, Run, Cal Bike or Ski

Tuesday 8 April - WOD: Sumo DeadLift High Pull, Clapping Push Up

Strength: 2RM Sumo DeadLift

Monday 7 April - WOD: Kettlebell Snatch, Medball Squat Clean, DeadBall Onto Shoulder

Finisher

Sunday 6 April - 10am Open Gym & WOD

Saturday 5 April - WOD: Toes Thru Rings, Dumbbell Snatch, Double Under

8:30am Child Minding

10am CFD Kids Class

Friday 4 April - WOD: Run, Sit Up, Power Snatch, Plate Side Twist, Squat Snatch, Atomic Sit Up, ...

Thursday 3 April - WOD: Ring Push Up, Dumbbell Lunge Step, Cal Row

Strength: 1RM 10m Sled Push

Wednesday 2 March - WOD: Chest To Bar Pull Up, Cal Bike or Ski, Sled Push, V-Sit, Double Under

Skills WOD

Tuesday 1 April - WOD: Hang Power Clean, HandStand Push Up

Strength: 3RM Hang Power Clean

Monday 31 March - WOD: CrossOver, Dumbbell Snatch, Toes To Bar

Strength: 1RM Turkish Get Up

Sunday 30 March - 10am Open Gym & WOD

Saturday 29 March - WOD: Cals, DeadBall Hold, Burpee Box Jump Over, Dumbbell Snatch, Hollow Hold, Wall Ball

8:30am Child Minding

10am CFD Kids Class

Friday 28 March - WOD: Pistol Squat, Hang Power Clean, HandStand Push Up

Skills WOD

Thursday 27 March - WOD: Rope Climb, Push Up, Slam Ball, Cal

Wednesday 26 March - WOD: Run, Over Head Squat

Strength: 2RM Power Snatch

Tuesday 25 March - WOD: Wall Climb, Farmers Carry

Skills WOD
Finisher

Monday 24 March - WOD: 'Saudi Arabia Founding Day WOD by CrossFit Interval Plus'

Sunday 23 March - 10am Open Gym & WOD

WOD: Bear Crawl, Kettlebell Swing, Dumbbell Strict Press, Plate Ground To OverHead

Saturday 22 March - WOD: Double Under, Toes To Bar, Squat Clean, Elbow Plank

8:30am Child Minding

10am CFD Kids Class

Friday 21 March - WOD: 'One of The Girls'

Strength: 2RM Strict Press & 2RM Push Press

Thursday 20 March - WOD: 'In The Name of James Brown....Get Up!'

Wednesday 19 March - WOD: Hand Release Push Up, Kettlebell Swing, Rope Climb

Skills WOD

Tuesday 18 March - WOD: 2RM Front Squat, Run, 2RM Back Squat

Monday 17 March - Open WOD 25.3 : 5 Wall Climb, 50 Cal Row, 5 Wall Climb, 25 DeadLift, 5 Wall Climb, 25 Clean, 5 Wall Climb, 25 Snatch, 5 Wall Climb, 50 Cal Row

Sunday 16 March - 10am Open Gym & WOD

WOD: Rope Climb, Lunge Step, Mountain Climber, Kettlebell DeadLift, Plate Ground To OverHead

11:30m - NTWA Weightlifting Workshop 

Saturday 15 March - WOD: Box Jump Over, Wall Ball, Dumbbell Hang Clean & Jerk

8:30am Child Minding

10am CFD Kids

Friday 14 March - WOD: Double Under, DeadLift, Push Up, Wall Climb

Partner Finisher

Thursday 13 March - WOD: Devils Press, Toes To Bar, Run

Wednesday 12 March - WOD: Power Snatch, Box Jump Over

Strength: 1 Power Snatch, 1 OverHead Squat, 1 Hang Power Snatch

Tuesday 11 March - WOD: Clean & Jerk, V-Sit, DeadBall Over Shoulder, Hand Release Push Up, Kettlebell Swing, Atomic Sit Up

Skills WOD

Monday 10 March - Open WOD 25.2 - '22.3 Repeat' 21 Pull Up, 42 Double Under, 21 Thruster, 18 Chest To Bar Pull Up, 36 Double Under, 18 Thruster, 15 Muscle Up, 30 Double Under, 15 Thruster

Sunday 9 March - 10am Open Gym & WOD

WOD: Kettlebell Swing, Sit Up, Ring Row

Saturday 8 March - WOD: Cal Row, Pull Up, Cal Bike or Ski, Kettlebell Snatch, Plate OverHead Sit Up, Double Under, Reversed Lunge Step

8:30am Child Minding

10am CFD Kids Class

Friday 7 March - WOD: Push Up, Box Step Up, Muscle Up

Strength: 'Barbell Complex' 1 Power Clean, 3 Front Squat, 1 Split Jerk

Thursday 6 March - WOD: Cals, Double Under, V-Sit

Wednesday 5 March - WOD: Suitcase Carry, Cals Bike or Ski, Ring Dip

Skills WOD

Tuesday 4 March - WOD: Pull Up, Front Squat

Strength: 2RM DeadLift

Monday 3 March - Open WOD 25.1: 3 Burpee Over Dumbbell, 3 Dumbbell Hang Clean to OverHead, 9.14m Lunge Step. *After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Sunday 2 March - 10am Open Gym & WOD

Saturday 1 March - WOD: Dumbbell Cluster, Push Up, Dumbbell Push Jerk, Rope Climb, DeadLift

8:30am Child Minding

10am CFD Kids Class

Friday 28 February - WOD: Kettlebell Swing, Shuttle Run, Sit Up, Wall Ball

Strength: 1RM Dip & 1RM Pull Up

Thursday 27 February - WOD by CrossFit GrandStand: Burpee Over Bar, Power Snatch, Double Under, Clean & Jerk

Wednesday 26 February - WOD: 'Engine Builder"

Tuesday 25 February - WOD: Push Press, Box Jump, Pull Up

Strength: 1RM Turkish Get Up

Monday 24 February - WOD: Toes To Bar, Dumbbell Hang Clean & Jerk, Cal Row

Skills WOD