Thursday 1 August - WOD: Dumbbell Snatch, Dumbbell Lunge Step, Box Jump, Double Under

Partner Finisher

Wednesday 31 July - WOD: Bench Press, Strict Pull Up

Mobility

Tuesday 30 July - WOD: Toes to Bar, Squat, Push Up

Strength: Dumbbell Strict Press, Push Press and Push Jerk

Monday 29 July - WOD: Cal Row, Wall Climb, DeadBall Onto Shoulder, Cal Bike or Ski, Rope Climb, Run

Skills WOD

Sunday 28 July - 10am Open Gym & WOD

WOD: Row, Run, Single Skips, Double Under, CrossOver, Hang Power Clean, Push Press, Back Squat

Saturday 27 July - WOD: Pull Up, Wall Ball, Sit Up, Cal Row, Dumbbell Push Jerk, Atomic Sit Up, Cal Bike or Ski, DeadLift, Sit Up

8:30am Child Minding

No CFD Kids Class. Sorry For Any Inconvenience.

Friday 26 July - WOD: Dumbbell Squat, Kettlebell Snatch, Push Up, Pull Up, Sit Up, Lunge Step

Thursday 25 July - WOD: Double Under, Burpee, Run...In Any Time Remaining: 1RM Power Clean

Wednesday 24 July - WOD: Pull Up, Squat, Toes To Bar, Box Jump Over

Skills WOD: Gymnastic Bar Traverse, Bar Dip, Muscle Up, Pistol Squat, Cross Over

Tuesday 23 July - Strength WOD: 3 Hang Power Snatch, 1 OverHead Squat

Skills WOD: Strict HandStand Push Up

Monday 22 July - WOD: Suitcase Carry, Box Step Over, Sled Push, Mountain Climber, Tyre Flip, Sledge Hit, DeadBall Carry, DeadBall Deadlift

Sunday 21 July - 10am Open Gym & WOD

WOD: Kettlebell Swing, Burpee, DeadBall Carry, Slam Ball, Box Jump, Bear Crawl

Saturday 20 July - WOD: Devils Press, Row, DeadBall Onto Shoulder, Row, Wall Climb, Cal Bike, Rope Climb, Cal Bike. In Any Time Remaining: 2RM Hang Power Clean

8:30am Child Minding

10am CFD Kids Class

Friday 19 July - WOD: 'Kalsu'

Thursday 18 July - WOD: Cal Row, Push Up, Cal Bike, Jumping Squat, Shuttle Run, Toes To Bar

Wednesday 17 July - WOD: Box Step Over

Strength: 1RM Snatch (Power, Squat or Split)

Skills WOD: Pull Up, Chest To Bar Pull Up, Muscle Up

Tuesday 16 July - WOD: Manmaker, Wall Climb, Rope Climb

Monday 15 July - WOD: Run, Wall Ball, Dumbbell Snatch, Kettlebell OverHead Lunge Step

Sunday 14 July - 10am Open Gym & WOD

WOD: Box Step Up, Push Up, Cals, Goblet Squat, Sit Up

Saturday 13 July - WOD: 'Filthy 50' Box Jump, Jumping Pull Up, Kettlebell Swing, Walking Lunge, Knees To Elbows, Push Press, Back Extension, Wall Ball, Burpee, Double Under

8:30am Child Minding

10am CFD Kids Class

Friday 12 July - WOD: Strict Pull Up, Dumbbell Seated Press, Squat Clean, Cal Bike, Extra Push Up Burpee, Cal Row

Thursday 11 July - WOD: Run, Double Under, Row, Cal Bike or Ski. In Any Time Remaining: AMRAP - Burpee Pull Up, Burpee Toes To Bar, Atomic Sit Up

Wednesday 10 July - Core WOD: Sit Up, Hollow Hold, V-Sit, Plank Hold

Skills WOD

Tuesday 9 July - WOD: 3 RM DeadLift, 3 RM Bench Press, 3 RM OverHead Squat

Monday 8 July - WOD: Wall Ball, Kettlebell Swing, Cal Bike, Toes To Bar, Wall Climb

Upside Down Practice

Sunday 7 July - 10am Open Gym & WOD

WOD: Slam Ball, Lunge Step, Toes Thru Rings, Cals, Kettlebell Swing, DeadBall Onto Shoulder

Saturday 6 July - WOD: Hang Squat Clean, Push Up, Cals, Dumbbell Push Press, Atomic Sit Up

No child minding, sorry for any inconvenience.

10am CFD Kids Class

Friday 5 July - WOD: Push Press, Box Jump Over

Strength: 7RM Back Squat

Thursday 4 July - WOD: Air Bike, Burpee Pull Up, Row, Burpee Box Step Up, Run, Inverted Burpee

Wednesday 3 July - WOD: 'Grace'

Skills WOD
Strength: 3RM Pull Up

Tuesday 2 July - WOD: Power Snatch, OverHead Squat, Hang Squat Snatch, Toes To Bar, Pull Up, HandStand Push Up, Shuttle Run, Cals