Saturday 1 Jan - 10am - 12pm Open Gym and WOD


WOD: The Hopper Deck

Wednesday 29 Dec - WOD: Death By 10m Shuttle Run


Skills WOD: 3 Rounds - 10m HandStand Walk, 10 Pistol Squat, 2 Turkish Get Up

Classes: 5:30, 9:15am & 4, 5, 6pm

Monday 27 Dec - WOD: 3 Rounds - 30 Dumbbell Snatch, 20 Toes To Bar, 10 HandStand Push Up


Strength: 2RM 1 1/4 Front Squat

Classes: 5:30, 9:15am & 4, 5, 6pm

Sunday 26 Dec - 10am - 12pm Open Gym and WOD


WOD: Partner or Solo - 2 Rounds: 1K Row, 800m Run, 60 Flutter Kicks, 40 Squats, 20 Burpee Pull Ups

Sunday 19 Dec - 10 - 11 Open Gym and WOD


WOD: 500m Row, 400m Run, 20/15 Cal Bike or Ski, 25 Burpee Box Jump Overs, 500m Row, 400m Run, 20/15 Cal Bike or Ski, 50 Ring Rows, 250m Row, 200m Run, 10/7 Cal Bike or Ski, 75 Atomic Sit Up, 250m Row, 200m Run, 10/7 Cal Bike or Ski, 100 Lunge Step

Thursday 16 Dec - WOD: 3 Rounds - 200m Run, 20 Box Step Up, 200m Run, 20 DB Push Press, 200m Run, 20 DB OverHead Lunge


Skills WOD: 7 Min AMRAP - 2 Ring Muscle Up, 5 Strict HandStand Push Up, 2 Bar Muscle Up, 10 Pistol Squat

Sunday 12 Dec - 10 - 11am Open Gym and WOD


WOD: 100 Sit Ups, 40/30 Cal Row, 100 Ring Row, 40/30 Cal Air Bike, 100 Jumping Split Lunge, 40/30 Cal Ski Erg, 100m Burpee Broad Jump, 40/30 Cal Bike Erg

Friday 10 Dec - "Diane" 21 - 15 - 9 DeadLift, HandStand Push up


Skills WOD: 3 Rounds - HandStand Walking, Triple or Double Unders

Tuesday 7 Dec - WOD: 5 Rope Climb, 10 Wall Climb, 15 DeadBall Deadlift, 20 Push Ups, 25 Kettlebell Deadlift, 30 Dumbbell Push Press


Strength: 1 RM Turkish Get Up, 2 RM Strict Pull Up

Thank you Valentina for representing CFD at NT Open & Masters Competition and congratulations on winning 2nd place!

Sunday 5 Dec - 4 - 5 Pm Open Gym and WOD


NT Open & Masters Competition is being held at CFD today with the action starting at 9:30am.
Please come down and cheer the athletes on.
Open Gym and WOD starts from 4pm.

WOD: 1600m Run, 2K Row, 75/50Cal Bike or Ski, 300 Double Unders, 100m Bear Crawl, 100m Lunge Step (partition however you like)