Monday 1 January - WOD: Row, Pistol Squat, Hang Clean and Jerk

Sessions today: 8:30am and 4pm

Sunday 31 December - 10 - 11am Open Gym & WOD

WOD: 'Adios 2023 - Hola 2024!'

Thanks to all CFDers for another amazing year!

Many PBs made and memories shared. We are looking forward to seeing everyone in 2024.

Saturday 30 December - WOD: 'New Years Eve Eve' Suitcase Carry, Kettlebell Swing, Box Jump Over, Lunge Step

8:30am Child Minding

Friday 29 December - WOD: Pistol Squat, Cal Any, Pull Up, Double Under, Handstand Walk

 

Skills WOD

Strength: 2RM Pull Up

Thursday 28 December - ‘Open WOD 17.4’

Partner Finisher

Wednesday 27 December - WOD: Run, Double Under, 2RM & 1RM Complex - Snatch Grip Deadlift, Hang Power Snatch, OverHead Squat

Sessions are back to normal!!

Tuesday 26 December - WOD: ‘You never never know, if you never never go…to CFD’

Sessions today: 8:30am (with child minding) and 4pm

Monday 25 December - 'Jingle All The Way To CFD!'

Sessions today: 8:30am (with child minding) and 4pm

MERRY CHRISTMAS CROSSFITTERS!

Eat big today, you have all earned it!

Sunday 24 December - 10 - 11am Open Gym & WOD

WOD: Double Under, Over Under, Kettlebell Swing, No Push Up Burpee

Saturday 23 December - WOD: ‘Santa Little Helpers’ Box Step Up, Row, Sit Up, Shoulder To OverHead, Cal Bike or Ski, Toes To Bar, DeadBall Squat Clean

8:30am Child Minding 

Friday 22 December - WOD: 'Feliz Navi-Dads' - Cal Bike or Ski, DeadLift, Row, Burpee to Target. In Any Time Remaining - Dumbbell Snatch, V-Sit, DeadBall Over Shoulder

Thursday 21 December - WOD: 'Little Saint Quick'

Strength: 1RM Back Squat; 2RM Push Press

Wednesday 20 December - WOD: 'All I Want For Christmas Is...' Squat, Over The Bar Burpee, Power Clean

Tuesday 19 December - WOD: ‘Jingle Bells Boogie’ Rope Climb, Wall Climb, Backwards Run, Bench Hop, Double Under

Skills WOD

Monday 18 December - WOD: Run Run Reindeer - Run, Squat Snatch

Strength: 3RM OverHead Squat, 1RM Snatch Balance

Sunday 17 December - 10 - 11am Open Gym & WOD

WOD: Mountain Climbers, Bench Hops, Kettlebell Snatch, Goblet Squat

Saturday 16 December - WOD: Row, Double Under, Cal Bike or Ski, Reverse Burpee. In Any Time Remaining: AMRAP - Crossover, V-Sit, Chest To Bar Pull Up

8:30am Child Minding

Friday 15 December - WOD: Dumbbell Hang Clean & Jerk, Toes To Bar

Strength: 1RM Complex - 1 Power Clean, 1 Squat Clean, 1 Jerk

Thursday 14 December - WOD: Box Jump, Sit Up, Squat, Static Lunge Step

Wednesday 13 December - WOD: DeadBall To Shoulder, Seated Sled Pull, Kettlebell Swing, Farmers Carry

Tuesday 12 December - WOD: Strict Chest To Bar Pull Up, HandStand Walk, Atomic Sit Up, HandStand Push Up. Any Time Remaining: 3RM Bench Press, 1RM Bench Press

Monday 11 December - WOD: Run, Back Squat, Row, Seated Dumbbell Press, Double Under

Strength: 2 Front Squat & 4 Back Squat

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

WOD: Cal Row, Alternating V-Sit, Cal Bike or Ski, Broad Jump, Backward Run

Saturday 9 December - WOD: 'CFD 12 Days Of Christmas'

Today, we’ll be doing our annual 12 Days of Christmas Workout for both the 8:30am + 4pm sessions.

Put some fun/matching/outrageous outfits together!

8:30am Child Minding 

Friday 8 December - WOD: 'Jacked In The Box'

Partner Finisher

Thursday 7 December - WOD: Wall Climb, Skips, Toes to Bar, Push Up, …

Skills WOD 

Wednesday 6 December - WOD: 10 Hang Power Clean, 10 Shoulder to Overhead, 15/10 Cal

Strength: 2RM Strict Press, 2RM Hang Power Clean

Tuesday 5 December - WOD: Plate Ground to OverHead, Plate Twist, Burpee to Target, Atomic Sit Up, Pistol Squat,…In Any Time Remaining - Strict Pull Up

Monday 4 December - WOD: DeadBall Carry, Shuttle Run, Box Jump

Strength: 3RM DeadLift With a Little Twist

Sunday 3 December - 10 - 11am Open Gym & WOD

WOD: Rope Climb, Lunge Step, Wall Climb, Cal

Saturday 2 December - WOD: Wall Ball, Burpee, Atomic Sit Up, Kettlebell Sumo DeadLift High Pull

8:30am Child Minding 

Friday 1 December - WOD: Suitcase Carry, Kettlebell Swing, Goblet Squat

Skills WOD
Strength: 3RM Squat Snatch

Thursday 30 November - WOD: Cal Row, Push Up, Cal Bike or Ski, V-Sit

Wednesday 29 November - Partner WOD: Box Step Up, Row, Burpee Box Jump, Run, Box Dip, Cal Bike or Ski

Tuesday 28 November - CFHQ WOD: 3 Clean & Jerk, 50 Double Unders

Monday 27 November - WOD: Right Arm Kettlebell Snatch, Left Arm Kettlebell Snatch, Box Jump Over

Strength: 3RM Bench Press

Sunday 26 November - NTWA End of Year Competition

We’re hosting the final competition of the year for the Northern Territory Weightlifting Association (NTWA) this Sunday the 26th, kicking off at 9:30am.

That means unfortunately we won’t be doing a morning WOD.

Everyone is welcome to come watch!

Saturday 25 November - WOD: Sledge Hits, Slam Ball, Row, Push Up, Toes to Bar, Devils Press, Cal Ski, DeadBall Over Shoulder

8:30am Child Minding

Friday 24 November - WOD: Dumbbell Thruster, Burpee Over Dumbbell

Skills WOD

Strength: 7RM Dumbbell Push Press

Thursday 23 November - WOD: 200m Run, 250m Row, 20 Double Under, 8 Cal Bike or Ski

Wednesday 22 November - WOD: Push Up, Squat, Pull Up, Sit Up

Strength: 7RM Back Squat

Tuesday 21 November - WOD: 10 Power Snatch, 10 OverHead Squat

Strength: 5RM Dumbbell Bench Press

Monday 20 November - WOD: Kettlebell Carry, Sit Up, Dumbbell Carry, Toes Thru Rings, Plate Carry, V-Sit, Medball Carry, Hollow Rock, DeadBall Carry

Skills WOD

Sunday 19 November - 10 - 11am Open Gym & WOD

WOD: Wall Ball, Wall Climb, Cal Ski or Bike, DeadBall Over Shoulder, Cal Row, Dumbbell Power Clean & Push Jerk

Saturday 18 December - WOD: Box Jump Over, DeadLift, Single Leg V-Sit, Goblet Squat

8:30am Child Minding

Friday 17 November - WOD: Strict Press, Double Under

Upbeat Skills WOD

Thursday 16 November - WOD: Cal Row, Burpee Over Wall, Cal Bike, WallBall

Wednesday 15 November - WOD: Ring Muscle Up, Kettlebell Swing, Squat, Strict L-Pull Up, Dumbbell Snatch, Sit Up

Skills WOD

Tuesday 14 November - WOD: Death by....

Monday 13 November - WOD: Squat Clean and Jerk, Ring Dip

Strength: 1 Squat Clean, 1 Hang Squat Clean, 1 Jerk