Glad to say I finally have full range of motion back in my left shoulder. It clicks a lot and I am not lifting overhead yet but I can see that at the current rate it will be healed by May.
I am planning to move overseas so have sold most of my crossfit gear. If I cant sell my weight vests they are going to the NZARMY.
I also joined a regular gym across the street which is great as its 24/7 and I can literally go from my bedroom door to the gym in under 5 minutes.
I am training most days, cardio on my bike, shoulder rehab & bodybuilding at the gym.