We offer a variety of classes suitable for all ages and level of fitness.
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!
Power Clean (5×3 (not touch and go)) Aim for 80% 5% increase on last week Metcon (Time) Midline conditioning For time 50-35-20 Med ball on chest situps Kb swing 32/24 25-15-5 Burpee Box Jumps 24/20
Back Squat (3RM) Metcon Gymnastic Conditioning 5 sets 10 reps Strict CTB/Pull up/ Low Bar Pull up Strict HSPU/kipping HSPU/Box HSPU Pistols Right Pistols Left Todays focus is on good quality movement
Hang Snatch Pull/Hang Snatch (3×2 ) 1 Hang Snatch Pull + 1 Hang Snatch Aim for between 65-70% Snatch Pull (3×2 ) Aim for 110% of 1RM Snatch Metcon (AMRAP – Rounds and Reps) Teams of 3 15 Minute Amrap 30 Power Snatch 43/35 25 Cal Ski 25 Cal Bike
Clean and Jerk (5×3) Aim for all sets to be around 80% a 5% increase on last week Metcon (Time) For Time 30 Thrusters 62/43 Metcon (Time) 10-1 Muscle Up/CTB/Pull up 10-100 Double Unders
Metcon (3 Rounds for reps) Run Conditioning 3 x 400m 2 min rest between rounds – build intensity through the set Front Squat (8×3) 8 Minute Emom 3 Reps on the minute Metcon (AMRAP – Rounds and Reps) 9 min amrap 9 KB Snatch (Right) 24/16 9 Burpee 9 KB Snatch (left) 9 Box Jump Read more about 15th September 2017[…]
Power Clean (5×3) Aim for all sets to be around 75% of 1 Rm Metcon (Time) 21-15-9 Overhead Squat 50/40 Handstand Push up 400 m Sandbag / Medball run
Hang Snatch (5×3) Metcon (AMRAP – Rounds and Reps) 20 minute Amrap 50 Wall Balls 9/6 50 Double Unders 40 Box Jumps 24/20 40 Toes To Bar 30 CTB/Pull Ups 30 Burpees 20 Cleans 62/43 20 Push Jerk 62/43 10 Power Snatch 62/43 10 Bar Muscle ups
Single leg DL/Close Grip Bench Superset (Weight) 4 x 15 Single leg Deadlift (Double DB/KB) Close Grip Bench (4×20) 4 x 20 Close Grip Bench Press Metcon (AMRAP – Rounds and Reps) 5 Min Amrap 15 Cal bike/Row 21 Deadlift 50/40 Rest 5 Minutes Metcon (AMRAP – Rounds and Reps) 5 Minute Amrap 10 Cal Read more about 12th September 2017[…]
Clean and Jerk (5×3) Metcon (10 Rounds for reps) Strength Conditioning 5 RNFT Max Push Press @ BW/60% of 1RM Max TTB/ KTC Rest 2 Minutes Between Rounds Push hard on each movement No rest between movements score is total reps Round 1 – Push press score Round 2 – TTB/KTC score Round 3 – Read more about 11th September 2017[…]
Metcon (AMRAP – Rounds and Reps) Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy Read more about 8th September 2017[…]