Sunday 1 Jan - Rest Day

Happy new year 2023!

Saturday 31 Dec - WOD: 20 Pull Ups, 22 Box Step Ups, 20 Medball Clean, 23 Flutter Kick

Thanks to all CFDers for another amazing year!

Many PBs made and memories shared. We are looking forward to seeing everyone in 2023

Sessions today: 8:30am only

Friday 30 Dec - WOD: 400m Run, 21 Push Press, 21 Atomic Sit Up, 400m Run, 15 Push Press, 15 Atomic Sit Up, 400m Run, 9 Push Press, 9 Atomic Sit Up. In Time Remaining - 3RM Push Press

Sessions today: 5:30am, 9:15am and 4pm, 5pm

Thursday 29 Dec - WOD: 100 KB Snatch, 100 Cal Row ,50 sledge Hits, 50 Cal Bile or Ski, 25 DeadBall Over Shoulder, 25 x 1Om Shuttle Run

 

Sessions today: 5:30am, 9:15am and 4pm, 5pm

Wednesday 28 Dec - WOD: 1 Power Snatch, 3 OverHead Squat, 10 Hollow Rock, 1 Power Snatch, 3 OverHead Squat, 9 Hollow Rock....In Any Time Remaining: 1RM of 1 Power Snatch, 3 OverHead Squat

Sessions today: 5:30am, 9:15am and 4pm, 5pm

Tuesday 27 Dec - CFHQ WOD: 1.6K Run, 100 Toes To Bar, *Partition However

PUBLIC HOLIDAY - Sessions: 8:30am & 4pm

Strength: 3RM Dumbbell Press

Monday 26 Dec - WOD: “Hopper Deck”

PUBLIC HOLIDAY - Sessions: 8:30am & 4pm

Sunday 25 Dec - Merry Christmas everyone! Enjoy a rest day, have fun with your families and friends, eat drink and relax!

Saturday 24 Dec - CFD 12 Days Of Christmas WOD

Be sure to embrace that Christmas Spirit and dress to impress!

8:30am and 4pm classes

No Child Minding Available. Sorry for Any Inconvenience.

Friday 23 Dec - WOD: 20 Pull Up, 30 Handstand Push Up, 20 Knees to Elbows, 40 Push Ups, 20 Toes To Bar, 50m Burpee Broad Jump

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm

Strength: 1RM Pull Up

Thursday 22 Dec - WOD: Cals, Wall Ball, Burpee

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm

Wednesday 21 Dec - WOD: AMRAP - 5 Hang Squat Clean, 10 Burpee Over Bar; EMOM - 5 Hang Squat Clean, Max Burpee Over Bar

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm

Skills WOD

Strength: 3RM Hang Squat Clean

Tuesday 20 Dec - WOD: 10 Kettlebell Swing, 25 Double Under; 10 Dumbbell Snatch, 25 Double Under

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Strength: 3RM Strict Press, 1RM Push Jerk

Monday 19 Dec - WOD: 12 - 8 - 6 - 4 - 2 Pull Up, Box Jump, Hand Release Push Up

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm

Strength: 4 Front Squat

Sunday 18 Dec - 10 - 11am Open Gym & WOD

WOD: 10 Hang Power Snatch, 10 OverHead Squat, 30 Double Unders, 30 Flutter Kicks, 200m Run

Saturday 17 Dec - WOD: 3 Wall Climb, 15 WallBall, 3 Rope Climb, 30 Lunge Step, 3 DeadLift, 15/12 Cals. In Any Time Remaining: 1RM DeadLift

No child minding available. Sorry for any inconvenience.

Friday 16 Dec - WOD: 40sec Work/20sec Rest - Row, Devils Press, Bike or Ski, Toes To Bar

Skills WOD: Static Holds

Thursday 15 Dec - WOD: 100 Box Step Up, 100 Sit Ups, 50 Power clean, 50 Kettlebell Squat Clean

Wednesday 14 Dec - WOD: 400m Run, 10/5 Strict HandStand Push Up, 10 HandStand Push Up, 10/5 Strict Muscle Up, 10 Muscle Up

Skills WOD

Tuesday 13 Dec - WOD: 5 x 5RM Back Squat

Skills WOD: Holds

Monday 12 Dec - WOD: Burpee Box Jump, Dumbbell OverHead Lunge, Wall Ball, Toes To Bar, Row, Jumping Squat

Strength: 3RM Push Press

Sunday 11 Dec - 10 - 11am Open Gym & WOD

WOD: Kettlebell Swing, Lunge Step, Row, MedBall Thruster, Box Jump, Bike or Ski 

Saturday 10 Dec - WOD: Buy In; 10 Rope Climb, 20 Dumbbell Squat Clean, 30 Cal Row, 40 Dumbbell Snatch, 50 Burpee to Target, 40 Box Step Up, 30 Cal Bike or Ski, 20 Dumbbell Shoulder to OverHead, 10 Wall Climb

8:30am - Child Minding Available 

Friday 9 Dec - WOD: AMRAP - 1 Squat Clean, 3 Front Squats

Strength: 1RM Muscle Clean, 2RM Power Clean, 1RM Squat Clean

Thursday 8 Dec - WOD: 1K Run, 100 Double Unders, 1.2/1K Row, 80 Double Unders, 30/20 Cals Bike, 60 Double Unders, 30/20 Cals Ski, 40 Double unders, 30 Burpee, 20 Double Unders

Wednesday 7 Dec - WOD: Death by PullUps, Death by Thrusters

Tuesday 6 Dec - WOD: 20 WallBall, 30 Atomic Sit Up, 40 KettleBell Swing, 50 Double Under

Skills WOD: Strict HandStand Push Up

Monday 5 Dec - WOD: 3 Power Snatch, 6 OverHead Squat

Skills (under fatigue) WOD

Sunday 4 Dec - 10 - 11am Open Gym & WOD

WOD: Strict Pull Up, Push Up, V-Sit, Row, Squat

Saturday 3 Dec - WOD: Up Ladder - Cal Row, Kettlebell Lunge/Lunge/Squat, Cal Bike or Ski, Plate Sit Up, Double Unders, Slam Ball

8:30am Child Minding Available

Friday 2 Dec - WOD: 100 DeadLifts, Every 3 Mins, including 3,2, 1.. go! - 5 Pull Ups, 7 Hand Release Push Ups, 9 Squats

Skills WOD

Thursday 1 Dec - WOD: 2 Rounds - Devils Press, Row, Devils Thruster, Bike or Ski

Wednesday 30 Nov - WOD: 10m Sled Push, 8 DeadBall Over Shoulder, 6x6m DeadBall Carry, 4 Tyre Flip, 200m Farmers Carry

Strength: 10m Unbroken Sled Push

Tuesday 29 Nov - WOD: 150 Lunge Step, 100 Sit Ups, 60 Pistol Squat, 30 Burpee Box Jump, 15 Wall Climb, 10 Rope Climb. Partition The Reps However

Monday 28 Nov - WOD: 20 Dumbbell Hang Squat Snatch, 400m Run, 20 Kettlebell Squat Clean, 400m Run, 20 Sumo DeadLift High Pull

Skills WOD

Sunday 27 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class

WOD: 

30 - 20 - 10

MedBall Clean

Russian Twist

.

KettleBell Snatch

Goblet Squat

.

Plate G2OH

Burpee onto Plate

.

Cals

Saturday 26 Nov - WOD: AMRAP - 20 Wall Ball, 10 Cal Row; 20 Box Step Up, 10 Cal Bike or Ski; 20 KB Swing, 10x10m Shuttle Run

8:30am - Child Minding Available 

Friday 25 Nov - WOD: 100 Box Jump Overs

Strength: 1RM Snatch Balance

Thursday 24 Nov - WOD: 15/12 Cal Row, 15/12 Cal Bike; 50 Double Unders, 15 Burpees; 200m Farmers Carry, 400m Run

Wednesday 23 Nov - WOD: Up Ladder - Strict HandStand Push Up, V. Sit, Power Snatch; Up Ladder - Wall Climb, Hang Power Clean, Atomic Sit Up

Tuesday 22 Nov - WOD: 33 Toes To Bar, 66 WallBalls, 99 Double Unders

Strength: 1RM Clean & Jerk

Monday 21 Nov - WOD: 1K Run, Max Muscle Ups; 1K Row, Max Weighted Pistols; 50 Burpees, Max OverHead Lunge Walk

Sunday 20 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class

WOD: 50 Single Skips, 40 Push Up, 30 Cals, 20 Hanging Strict L-Raise, 10 DeadBall Squat Clean

Saturday 19 Nov - WOD: Partner or Solo - 20 Burpee Pull Up, 400m Run, 30 DeadBall DeadLift, 400m Run, 40 Sledge Hits, 400m Run, 50 Straight Arm to Forearm Plank, 400m Run

8:30am Child Minding Available 

Friday 18 Nov - WOD: 10 OverHead Squat, 20 Front Squat, 30 Back Squat, 20 Front Squat, 10 OverHead Squat

Strength: 1RM Muscle Snatch, 2RM Power Snatch

Thursday 17 Nov - WOD: 50 Double Unders, 100 Walking Lunge Step, 50 Double Unders, 30 Sit Ups. 50 Double Unders, 60 Strict Press, 50 Double Unders, 40 Cals, 50 Double Unders, 20 Strict Toes To Bar, 50 Double Unders, 10 Wall Climb

Wednesday 16 Nov - WOD: AMRAP - 10 Box Step Ups, 10 Burpee, 10 Push Jerk, 10 Toes Thru Rings

Skills WOD

Tuesday 15 Nov - WOD: Buy In; 10 - 1 Dumbbell Snatch, Row, Pull Up; Cash Out

Strength: 3RM Dumbbell Snatch

Monday 14 Nov - WOD: "Higher, Heavier, Harder" 7 Box Jump, 7 Kettlebell Swing, 7 Goblet Squat, 7 Clapping Push up

Skills WOD: 2 for 1 WallBall, Free Standing HSPU, L-Pull Up

Sunday 13 Nov - 10 - 11am Open Gym & WOD

WOD: 10 Cals, 10 Dumbbell Squat Clean & Jerk, 10 Shuttle Run, 10/6 Strict Pull Up, 10m Sled Push