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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!
Bench Press (6×2 ) 85% Superset with 4×8 KB bent over Row Metcon 4 RFT 10 Front Squat (60/40) 10 Box jumps (30/24) 10 STOH (60/40) 10 Toes to Bar
Tyler 5 Rounds for time of: 7 Muscle-ups 21 Sumo Deadlift High-Pulls, 95# In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
Back Squat (1 Rm ) Metcon 15 Minute Amrap 20 Wall Balls (9/6) 200m Run 15 Hang Power Cleans (52.5/35)
Metcon 40 Minute Emom 1- 40s Cals 2- 40s Burpee Box Jumps (24/20) 3- 35 seconds Double Unders 4- Rest
Kip development drills Metcon 5x2Minute Windows 3 Snatches @ 80% 9 Bar over Burpee Amrap HSPU Rest 2 Minutes
Snatch Pull/Snatch (1×2) Find max Load in Snatch Pull + Snatch 2 second pause at the knee Metcon 12 Minute Amrap 30 Double unders 10 Burpees 3 Bar Muscle ups
Back Squat (2-2-2-1-1-1) Metcon 6 RFT 6 Power Cleans 70/45 9 HSPU 12 Box Jumps 24/20
Metcon Bring Running Shoes
Bench Press (5×3) 80% Metcon 6x60s Windows 18 DB Snatch 22.5/15 Amrap toes to bar Rest 60s
Pull Up (3x-) 3 sets. CTB Pull Ups (minimum of 5) Amrap Prone Row Metcon 20 Minute Emom as a pair, in the same minute each partner completes, Partner 1 – 5 Thrusters + 5 Bar over Burpees 42.5/30 Partner 2 – Hangs from the Rig