Sunday 20 May - Open Gym 2-4pm

Free Intro Session 10am

Thursday 17 May - 12 Min AMRAP - 10m HandStand Walk, 20 Pistol Squat, 10 KettleBell DeadLift (32/24)

Skills - HandStand PushUp, Muscle Up, Rope Climb, Shin Hop and Pistol Squat

Monday 14 May - ‘Nancy’ - 5 Rnd - 400m Run, 15 OverHead Squat (40/30)

Well done on the 8k Mother’s Day Run - Donna, Steph, Lucy, Mel, Flynn, Ann, Marii and anyone else who was there.
Strength - Snatch Balance and OverHead Squat

Friday 11 May - 15 Min AMRAP - 50 Strict PullUp, 40 Thruster (60/40)

Gymnastic Strength - Tabata PushUps

Friday 4 May - 10-1 - Power Clean (60/40), Push Jerk (60/40)

Strength - Power Clean & Push Jerk

Wednesday 2 May - 5 Rnd - Every 90sec - 10x10m Sprint

Dale is pleased to introduce Evelyn Mae, Lucas looks pretty happy too!
Strength - DeadLift and Power Snatch

Saturday 28 Apr - 3 Rnds - 2 Min - Sled Push (90/60), 1 Min Rest, 2 Mins - Rope Climb, 1 Min Rest, 2 Min - DeadBall Over Shoulder (60/40), 1 Min Rest, 2 Min - Burpee Box Jump, 1 Min Rest

Huge Congrats to Tanya, Ros and James for all successfully completing their CrossFit Level 1 Certificate Course.

Friday 27 Apr - In 20 Mins - 5 Rnd - 20 PushUp, 30 SitUp. In any remaining time - Max Dumbbell Hang Clean & Jerk (20/15)

Skills - HandStand Walking, Forward Rolls, Cartwheels, Toes To Bar

Wednesday 25 Apr - 'Luke' - 5 Rnd - 9 HandStand PushUp, 15 Dip, 21 Thruster (40/30), 200m Run

Private Luke Worsley, a commando in 4RAR, was killed in Afghanistan on 23rd Nov 2007.
Session times today are 8:30am and 4pm

Monday 23 Apr - 21-18-15-12-9-6-3 - Row (cal), Knees To Elbows


Strength - Seated Sled Drag

Thursday 19 Apr - 15 Min AMRAP - 10m HandStand Walk, 20m OverHead Lunge (20/15), 200m Run

Strength WOD - 5 Rnds - Every 2 Mins - 3 Hang Power Clean, 6 Lunge Step, 3 Front Squat

Sunday 15 Apr - Open Gym 2-4pm

Free Introduction Session at 10am

Friday 13 Apr - 3K Row

Skills WOD - 3 Strict MuscleUp, 6 Strict HandStand PushUp, 9 Triple Under

Thursday 12 Apr - 12 Min AMRAP - 20 Dumbbell Snatch (20/15), 7 Bar MuscleUp. Rest 3 Mins. 9 Min AMRAP - 20 KettleBell Snatch (24/16), 7 Box Jump (70/60)

It's official, Sam is off to Sydney in June for her 5th CrossFit Games Regionals!
This was definitely Sam's best open performance to date and CFD is very proud.
Thanks to everyone who cheered her through.

Tuesday 10 Apr - 2 Rnds - 20 Ring PushUp, 40 SitUp

Congratulations Lachlan for finishing 13th place in Aus/NZ for the Open and 160th in the world in the 14-15yr old category. Finishing in the top 200 worldwide means Lachlan now progresses to the Online Qualifiers where the top 20 finishers go to The CrossFit Games. Well done Lachlan, all your hard work has paid off. 
Gymnastics Strength WOD - 5 Rnds - 20sec Work/40sec Rest - HandStand PushUp, Pistol Squat, Dip

Sunday 8 Apr - Rest Day

CFD is closed today due to the Level 1 Coaches Course
There is a weightlifting meet being held today (Sunday) at CrossFit Abode, stars at 11am, spectators are very welcome.

Saturday 7 Apr - Park WOD

CFD is closed this weekend due to the Level 1 Coaches Course.
Alternatively, we are going to meet on The Esplanade at 8:30am for a running WOD (100m Sprints). We will meet opposite The Novotel, near the big silver toilet.
Bring plenty of water and sun protection.

Friday 6 Apr - 4 Rnds - 1 Min AirBike, 1 Min Row, 1 Min SkiErg, 1 Min Double Under, 200m Run, 2 Min Rest

CFD is closed this weekend due to the Level 1 Coaches Course