In todays episode we talk about the Pro's and Con's of following an online program and where to begin, with special guest Rose who offers some valuable insight.

In todays episode we dive into the front rack, what it is, where your limitations may lie and how to improve it. Massive thanks to Dave Wilson for asking this question. We hope you enjoy this one and take something away from it and as always if you want a question answering just comment down below.

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In Ask The Coaches Episode 2 we talk about functional load for feedback, what is too little and what is too much. Question sent in by Lydia Durkin

Its Episode 1 of "Ask The Coaches"! Dan and Sean asked "How to implement weakness work in a CrossFit Program?" We talk about identifying what your main goal is and specifically what weakness you want to work and finally how to implement that into a program. Listen and enjoy, if you find it helpful or have a question you want answering then leave a comment below!

Setting up camp then hitting Pen Y Fan the day after, although Charles decided the scenic route would be better...7 hours later we made it back alive.

Saturday 22nd October - 3D hit a team WOD and its sled pushes all round.

Calisthenic guru Lee Wade Turner visits CrossFit 3D and hosts a workshop for the crew