New to CrossFit? Not a problem! Check out our May 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!
Snatch Deadlift/Hang Snatch Pull (5×6) 5×3+3 3 Snatch Deadlift + Hang Snatch Pull Metcon 4 Rounds For Time 400m Run 5 Snatch 60/40 10 Bar over Burpees 30s Straight arm Plank
Bent Over Row (4×12) Metcon 10 Minute Emom 5 Thrusters 52.5/43 10 Double unders add 10/5/3 Reps every minute
Back Squat (5-3-1-3-5) Metcon 15 Minute Emom 1- 1 Hang Power Clean 2- 2 Hang Power Cleans 3- 3 Hang Power Cleans start around 70% and increase every 3 Minutes
Toes-To-Bar (8-10 ) 3 Rounds 8-10 Strict Toes to bar 10 V- Ups 30s Hollow hold Metcon 10 RFT 200M Run 10 Air Squats 5 Burpees
Deadlift (Build to a 10RM) Metcon 11 Minute Amrap 11 CTB Pull Ups 9 STOH 60/40 13 Box Jumps 24/20
Front Squat (1RM ) Metcon 7 RFT 7 KB Swings 32/24 35 Double Unders 7 Burpee Box Jumps
3 Hang Power Cleans + 3 Push Jerk (1×6) 3 Hang Power Cleans + 3 Push Jerks for Max Load Metcon 12 Minute Amrap 12 Hang Power Clean 52.5/ 35 8 Bar Over Burpees
Kip/Butterfly pracrtice 4×8 Reps Kipping pull up Butterfly pull up aim to be as fluid as possible Metcon 5k Row 5k Ski 15 minute max Cals Pick one and get after it !
Deadlift (3×10) 77% Metcon 3 RFT 400m Run 30 Wall Balls
Handstand Push-ups Hand Stand Push Up Development 4 sets 90 Second Amrap Strict Handstand Push ups when you break Amrap Pushups Rest 2 Minutes Metcon 18 Minute Emom 1- 30s Hollow Hold 2- 16/13 Cals 3- 40s Straight Arm Plank to Forearms 4- 12 Burpees 5- Amrap Pull Ups 6- Rest