Crossfit WOD

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just like to say a big thanks to Brandon for his great effort and dedication to his training at CFD .Our boy from canada is heading home but i have a feeling he will be back.

Next Fundamentals class:
The next fundamentals sessions will start up on tuesday the 5th  at 7:30pm. This class runs Tues and Thurs week 1 and Monday, Wednesday, and Friday week 2.

The Spink run:
The spink run/jog/hike will take place this saturday .It be great to see good turn out for this workout up in the beautiful wicklow mountains.Please write your name up on the board when you come to to train next so we can get a idea of numbers and organise car share etc etc I will give details about a meeting place and times later in the week.

Notice:
Fitness is made up of many factors an this week i will be posting a blog on the crossfit Dublin web site about our training philosophy and programming at CFD.It will be a in depth look at the journey we travel and prescribe to elite fitness. Just finish programming this week and” FRAN” made the cut .Hip hip……. !!

Strenght:
A1 Truster 3 3 3

Met Con:
4 Rounds on a 3 min timer:
Run 200m
10 Overhead Squat
AMRAP Double Unders in the remaining time.
rest 3 min

Score is total double unders.

Bar Speed
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