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

Strength - Press, Push Press and Push Jerk

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

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 

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

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

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.

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

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.