New to CrossFit? Not a problem! Check out our July Foundations Starter Pack, giving you access to technique sessions, CrossFit Lite classes, Functional Fitness nutrition guide, and more!
Dundee’s first CrossFit box!
What is CrossFit? - start by watching the video below
If the video hasn't fully answered your queries, read this:
We are Dundee’s premier strength and conditioning facility. At FFD CrossFit, we believe that training should prepare you for any of the challenges that life could throw at you, the unknown and the unknowable. We do this by offering a broadly inclusive program, tailored to meet the needs of every individual who walks through our door. This means we can help you regardless of whether you want to play professional sport or play with your kids at the weekend!
Deadlift (5×10 ) 55% of 1RM 2" Deficit Metcon In Pairs 18 Minute Amrap 200m Run 10 Toes to Bar 200m Row 10 Pull ups Alternate between couplets for 18 miutes
Metcon 30 Minute Amrap 600m Run 20 Wall Balls 9/6 15 KB Swings 24/16 10 HSPU 5 Ring Muscle ups Metcon 4 Rounds 12 Side Plank Reach throughs (Each Side) 40s Straight arm Plank
Back Squat (5-5-3-3-1-1) Heaviest single at 90% Metcon Death By Thrusters… 20 Minutes 1 Thruster + 1 Bar over Burpee add 1 Rep every round. When you fall off the pace, take a minute off then go back 1-2 reps and hold that till the end of the 20 minutes
High Hang Snatch/Hang Snatch (1×3) Find Max Load in 1 High Hang Snatch 2 Hang Snatch work from 40-60% over 8 Sets Metcon 12 Minute Amrap 20 Sit ups 16 DB Snatch (22.5/15) 12 Push Ups
Kip Development (1-) 1- Tabata Hollow to Superman 2- 3×8 Box press Drill 3- 3×10 Kips with something between the feet Metcon For Time 10-1 CTB Pull ups STOH (70/55) Burpee Box Jumps (24/20) Time Cap – 20mins
Pendlay Row (4×8) Metcon For Time 75 Double unders 60 Sit Ups 45 Back Squat (75/45) 30 Toes to Bar 15 Power Cleans (75/45) Time Cap – 16mins
Bench Press (1 RM ) Metcon 6 Minute Amrap Max Distance Row Metcon 6 Minute Amrap 7 Clap Push ups 14 Plyo Lunges Metcon 6 Minute Amrap 6 Devils Press 22.5/15 8 Suicide Shuttles
Metcon 24 Minute Emom 1- 8 Wall Balls (9/6)+ 8 Box Jumps (24/20) 2- 8/6 Cals + 6 Down Ups 3- 40s Amrap Double Unders Metcon 5 Rounds 15 Seated Pike leg lift 20 Alt leg lift (Straddle) 30 Mountain Climbers
Front Squat (6×3) 60% 2 second pause at the bottom Metcon 12 Minute Amrap 10 DB Step Overs 8 Strict Pull ups 6 Strict HSPU
Snatch + Low Hang snatch (8×2) 1 Snatch + 1 LowHang Snatch build for 50%-80% over the course of 8 sets Metcon 15 Minute Amrap 12 DB/KB Snatch (heavy) 400m Run 4 Bar Muscle Ups