Tuesday 1 Aug - 'Partner WOD' - In 30 Mins - 100 MedBall Clean, 125 Press (20/15), 150m DeadBall Carry (60/40), 200 SitUp. In time remaining Max Toes Thru Rings

Skill - HandStand

Monday 31 July - 3 Rnd - 15 PullUp, 10 Dumbbell Push Jerk (20/15)

Strength - Press, Push Press and Push Jerk

Sunday 30 Jul - Open Gym 2-4pm

Saturday 29 Jul - 'Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Timings for today are 8:30am and 4pm. 

This WOD is at Casuarina Beach. Turn right at the round-a-bout at the end of Trower Road and park in the first carpark on the left. It is a short walk to the beach from there.
Put the surf club into google maps, it's the carpark before that.
Bring plenty of water and sun protection.
After the morning session we can go to De La Plage for breakfast. After the arvo session we can go to the surf club for fish n chips and beers.

Friday 28 Jul - 10RM Back Squat. 10RM Hang Power Clean. 15 Min Team Row

Session times today are 8:30am and 4pm

Thursday 27 Jul - 'Diane' - 21-15-9 - DeadLift (100/70), HandStand PushUp

Skills WOD - 3min - HandStand Walk, 3 Min - Triple Under, 3 Min - L-Sit PullUp

Wednesday 26 Jul - 10 Rope Climb, 20cal AirBike, 30 GHD Hip Extension, 40 Double Under, 50 PushUp, 1K Run

Tuesday 25 Jul - 4 Rnd - 3 Strict MuscleUp, 30 Squat

Last week Kel and Steve welcomed this little bundle of joy into the world, Amber Josephine Lineham. She is so adorable guys, can't wait to meet her.

Strength - Bear Complex 

Monday 24 Jul - 2-4-6-8-10 - OverHead Squat (60/40). 3-6-9-12-15 - Ring Dip. 4-8-12-16-20 - Box Jump

Strength - OverHead Squat

Sunday 23 Jul - Open Gym 2-4pm

Saturday 22 Jul - 'Dallas 5' - 5 Min - Burpee. 5 Min - 7 DeadLift (70/50), 7 Box Jump. 5 Min - Dumbbell Turkish GetUp (20/15). 5 Min - 7 Snatch (35/25), 7 PushUp. 5 Min - Row (cal)

1 Min Rest between each 5 min AMRAP

Friday 21 Jul - 20 Toes To Bar, 200m Run, 15 Toes To Bar, 200m Run, 10 Toes To Bar, 200m Run, 5 Toes To Bar, 200m Run

Skills WOD - 10 Min AMRAP - 10sec Inverted Hang, 3 Max Effort Vertical Jump, 6 Weighted Pistol

Thursday 20 Jul - Every Minute On The Minute - 20 Mins - 10 Burpee

Wednesday 19 Jul - 7 Min Up Ladder - 1 Snatch (60/40), 3 Strict PullUp (add 1 extra Snatch every round). 7 Min Up Ladder - 1 Clean (90/60), 5 PushUp (add 1 extra Clean every round). 7 Min Up Ladder - 1 DeadLift (120/80), 7 Squat (add 1 extra DeadLift every round)

Before every 7 Min Up Ladder there will be 5 Mins to warm up the next lift

Tuesday 18 Jul - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Strength - Jerk

Monday 17 Jul - 5 Min AMRAP - 5 Press (40/30), 20 DoubleUnder

Strength - Back Squat

Sunday 16 Jul - Open Gym 2-4pm

Saturday 15 July - 400m Run, 50m DeadBall Carry, 50 WallBall, 500m Row, 200m Farmers Carry (24/16), 50 WallBall, 100 Double Under, 800m MedBall Carry, 50 WallBall

Friday 14 Jul - 21-15-9 - Power Snatch (40/30), Over The Bar Burpee, Double Under, KettleBell DeadLift (32/24). 7 GHD SitUp after each set

Thursday 13 Jul - 5 Rnd - Every 4 Mins - 3RM Bench Press, Max Unbroken Strict PullUp

Wednesday 12 Jul - 10 Min AMRAP - 5 HandStand PushUp, 10 Knees To Elbows, 15 Jumping Squat

Strength - Clean & Jerk Complex

Tuesday 11 Jul - 2 Rnd - 3 Min AMRAP - Row, 2 Min Rest. 3 Min AMRAP - SitUp, 2 Min Rest. 3 Min AMRAP - OverHead Walking Lunge (20/15)

Monday 10 Jul - 20-16-12-8-4 - Burpee Box Jump, 10-8-6-4-2 - Dumbbell Thruster (20/15), 5-4-3-2-1 - MuscleUp

Long time member and 5:30am regular, Kerry, is leaving us for world travel adventures. Thanks for being such a great member of our community Kerry, we all hope you come back one day.

Strength - Push Press

Sunday 9 Jul - Open Gym 2-4pm

Free Intro Session at 10am today

Saturday 8 Jul - 4 Rnds - 120 Single Skip, 20 DeadBall DeadLift (60/40), 20 Torso Twist (10/5), 20m Dumbbell Lunge (15/10), 20cal Row

Today is Bring A Friend Day

Friday 7 Jul - 1RM Hang Snatch. 1RM Hang Clean

We are hosting another CrossFit Level One Certificate Course on the 29th-30th July.

Click here to register.

Thursday 6 Jul - 8 Rnd - 20 WallBall, 15 Toes To Bar, 10 Hang Power Snatch (40/30)

Wednesday 5 Jul - 3 Rnds - In 2 Mins - 200m Run, Max Dumbbell PushPress (15/10), 1 Min Rest

Skills WOD - 12 Min AMRAP - 5m HandStand Walk, 20 sec L-Sit Hold, 20 Triple Under

Strength - Turkish GetUp

Tuesday 4 Jul - 20 Rnds - 1 Rope Climb, 7 PushUp

Strength - GoodMorning

Monday 3 Jul - 20 Kettlebell Swing (24/16), 30 SitUp, 20 Kettlebell Swing, 30 Box Jump, 20 Kettlebell Swing, 30 Lunge Step, 20 Kettlebell Swing, 30 Burpee, 20 Kettlebell Swing, 30 Squat

Strength - OverHead Squat

Sunday 2 Jul - Weightlifting Meet

CFD is hosting a weightlifting comp today. Come on down and show your support for the lifters from 11am. 

There will be no open gym today.