Sunday 1 Jul - Open Gym 2-4pm

Saturday 30 Jun - 1k Run, 10-1, 1-10, PullUp, KettleBell Swing(32/24), 1k Run

Intro is at 10am. The next Intro Session, after today, is not until 4th August so if you have a friend that wants to start now is the time!

There is no Pilates on today.

Friday 29 Jun - 100 Double Under, 50 Back Squat (40/30), 75 Double Under, 30 Front Squat (40/30), 50 Double Under, 10 OverHead Squat (40/30)

Special mentions today go to Kel S for breaking her thumb yesterday and doing the WOD today, also to Bek M for getting her strict pull-ups!

Thursday 28 Jun - 21-15-9 DeadLift (100/70), Burpee, WallBall

Strength - OverHead Squat

Wednesday 27 Jun - 3 Rnd - 2 Min AMRAP - 6 Pistol, 3 HandStand PushUp

1 min rest between rounds
Strength - Push Press

Tuesday 26 Jun - 20 min Death by Power Clean (60/40)

1 Power Clean in the first minute, 2 in the second minute and so on. 

If you can't complete the designated number of reps for the minute go back to 1 rep and keeping adding a rep per minute until 20mins is up.

Monday 25 Jun - 3 Rnd - 1 L Rope Climb, 20 V Sit, Run 600m

Strength - Front Squat

Sunday 24 Jun - Open Gym 2-4pm

Saturday 23 Jun - 'Partner WOD' - 20 Rnds - 100m Sprint, 3 Burpee Box Jump, 6 Dumbbell Snatch, 9 Dumbbell Thruster

Breakfast BBQ at Kirsten and Ash's place after the 8am session.

Pilates is on at 4pm tomorrow

Friday 22 Jun - 10 Min AMRAP - 10 Push Press (50/35), 10 PullUp

The newest group to graduate from On Ramp, good work guys, see you all Friday!

Kirsten and Ash have offered to have everyone over for a BBQ breakfast at their place Saturday morning after the 8am WOD. It's within walking distance from CFD and Ash is a chef so I recommend taking them up on the offer!

Also, if you want to do Pilates this Saturday @ 4pm add your name to the board.
Tynan won the 100m Teachers Race at her school athletic carnival today, legend!
Strength - Back Squat.

Thursday 21 Jun - Row 1k, 100 SitUp, 80 Squat, 60 KettleBell Swing (24/16), 40 Box Jump, 20 Knees To Elbows

Strength - Dumbbell Press

Wednesday 20 Jun - Run 1600m, Rest 3 min, Run 1200m, Rest 2 min, Run 800m, Rest 1 min, Run 400m

Compare to 20 Feb 

Tuesday 19 Jun - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

Compare to 17 Jan

Monday 18 Jun - 21-15-9 Dumbbell Hang Squat Clean (20/15), HandStand PushUp

Sunday 17 Jun - Open Gym 2-4pm

MASSIVE congratulations to Leanne and Kel R for competing in the National Masters Weightlifting Competition held in Brisbane this weekend. Leanne equalled her PB for snatch with a 38kg lift. Kel PB'd both lifts with a 58kg snatch and a 70kg clean & jerk. EPIC guys, nice work!! Above are the pics from the live feed.

Saturday 16 Jun - 'Hope' - 3 Rnds - Burpees, Power Snatch (35/25) Box Jump, Thruster (35/25), Chest To Bar PullUp

1 min per station for max reps. 1 Min rest between Rounds. 

'Hope' is a WOD from CrossFit HQ that was used as a fundraiser, a week ago, for a children's hospital in the states.

I thought it would be nice if we used this opportunity to hold a fundraising day for The RSPCA. Donating is not compulsory, of course, but if you can spare some cash I will have a bucket out for a collection. 

Friday 15 Jun - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Pilates will go ahead on Saturday at 4pm if 8 people (or more) book in. If you are interested put your name on the board at CFD or email me

Thursday 14 Jun - Every minute on the minute for 15 minutes - 4 DeadLift (75/50), 4 Power Clean (75/50), 4 PushPress (75/50)

Wednesday 13 Jun - 3 Rnds - 50 Lateral Jumps, 3 Wall Climb, 1 Rope Climb

Strength - Weighted Dips
Bring long socks for the rope climb 

Tuesday 12 Jun - 2 Rnds - 20 Front Squat (60/40), 20 Toes To Bar, 20 WallBall

Lauren with all 3 kids in tow!
Strength - Press

Monday 11 Jun - 'Annie, is that you..??' - 50-40-30-20-10 Double Under, Lunge Step, SitUp, Burpee, Jumping PullUp

This is the cool certificate that NTOEC gave us.

Only 10am and 2pm sessions tomorrow.

Sunday 10 Jun - Open Gym 2-4pm

The next NTWA Olympic Weightlifting Comp is 15 July. Open Gym is a great time to work on your lifts so you can either enter your first comp or improve your totals from your last one. Also, if you are 35 or over we are going to Turin, Italy in 12 months to compete in the World Masters - now that's incentive to train!

Saturday 9 Jun - 5k Run @ Lake Alexander

Start and finish at Lake Alexander. 

If you don't know how to get there turn onto East Point Road and keep driving, towards Pee Wee's Restaurant and The Military Museum, until you see a huge lake on your right hand side, opposite a toilet block and next to a children's playground. You will find me playing in the playground…. Both 8am and 3pm sessions will be here.

Friday 8 Jun - 12 Min AMRAP - 12 Burpee, 12 KB Swing (32/24), 12 Ring Dip

Strength - Weighted Pullup

Thursday 7 Jun - 21-15-9 HandStand PushUp, Pistol

Strength - Power Snatch
Saturday's WOD is a 5k Run, both 8am and 3pm sessions will meet at Lake Alexander, East Point.
Session times for Monday (public holiday) will be 10am and 2pm only.

Wednesday 6 Jun - 3 Rnds - 2 min AMRAP - Squat Clean. 1 min Rest between Rnds

Strength - Hang Power Clean

Tuesday 5 Jun - 4 Rnds - 15 PushPress (50/35), 30 OverHead Lunge Step (20/15), 60 Double Under

The City to Surf breakfast after party!

Strength - Turkish GetUp

Monday 4 Jun - 'Angie' - 100 PullUps, 100 PushUps, 100 SitUps, 100 Squats

Team CFD before the City to Surf…….

and after!
Best morning EVER! We all did the run easily with little or no distance training - thanks CrossFit!!
Compare to 11 Feb

Sunday 3 Jun - Open Gym

Mother and daughter - I love CrossFit!

Saturday 2 Jun - 'Tonnage WOD' - DeadLift (3000kg/2000), Squat (2250/1500), KettleBell Swing (1500/1000), Dumbbell Snatch (750/500)

Start and finish with a 1k Run or a 1.5k Row or 500 Double Unders
If you plan on doing the City to Surf run on Sunday I recommend a rest day for Saturday!