Saturday 11 July - ‘Devils Mile’ - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Both 8:30am and 4pm will be held at Casuarina Beach.

Put Dripstone Park into google maps. It is the carpark before De La Plage and the Surf Club. 

This is a great WOD, don’t miss it. Bring a friend, partner or dog!

Friday 10 Jul - ‘Partner WOD’ - In 22 Mins - 20 Rounds - 4 DeadBall Over Shoulder, 8 WallBall. In time remaining - Max MedBall Cleans

Thursday 9 Jul - 20cal Bike, 10 Wall Climb, 20cal Row, 8x 10m Sled Push (90/60), 20cal Ski, 6 Wall Climb, 20cal AirBike, 4x 10m Sled Push, 20cal Row, 2 Wall Climb

Skills WOD - 5 Min AMRAP - 10 Pistol Squat, 20 Double Under

Wednesday 8 Jul - 7 Min AMRAP - 1 Burpee, 3 Toes To Bar

Strength - Front Squat

Tuesday 7 Jul - ‘Tabata’ - DeadLift (90/60), V-Sit, Dumbbell Snatch (22.5/15), Flutter Kicks

Finisher - 400m Run

Monday 6 Jul - 12 Min AMRAP - 3 Weighted PullUp, 5 Strict PullUp, 7 Kipping PullUp. 3 Min Rest. 12 Min AMRAP - 10 Press (40/30), 15 Box Jump Over, 20 SitUp

Sunday 5 Jul - Open Gym 2-4pm

FREE ICE CREAM!!!

Head to Mindil Beach Markets anytime between 4pm-8pm tonight (Sunday) and CFD will shout every member an ice cream or sorbet.

The catch is you have to get your photo taken with your ice cream so we can make a collage of CFD members supporting Claudia’s new business.