Sunday 1 Jan - Rest Day


Happy new year 2023!

Saturday 31 Dec - WOD: 20 Pull Ups, 22 Box Step Ups, 20 Medball Clean, 23 Flutter Kick


Thanks to all CFDers for another amazing year!
Many PBs made and memories shared. We are looking forward to seeing everyone in 2023

Sessions today: 8:30am only


Tuesday 27 Dec - CFHQ WOD: 1.6K Run, 100 Toes To Bar, *Partition However

PUBLIC HOLIDAY - Sessions: 8:30am & 4pm

Strength: 3RM Dumbbell Press

Monday 26 Dec - WOD: “Hopper Deck”

PUBLIC HOLIDAY - Sessions: 8:30am & 4pm

Saturday 24 Dec - CFD 12 Days Of Christmas WOD

Be sure to embrace that Christmas Spirit and dress to impress!


8:30am and 4pm classes
No Child Minding Available. Sorry for Any Inconvenience.

Friday 23 Dec - WOD: 20 Pull Up, 30 Handstand Push Up, 20 Knees to Elbows, 40 Push Ups, 20 Toes To Bar, 50m Burpee Broad Jump

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm


Strength: 1RM Pull Up

Thursday 22 Dec - WOD: Cals, Wall Ball, Burpee

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm


Wednesday 21 Dec - WOD: AMRAP - 5 Hang Squat Clean, 10 Burpee Over Bar; EMOM - 5 Hang Squat Clean, Max Burpee Over Bar

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm


Skills WOD
Strength: 3RM Hang Squat Clean

Tuesday 20 Dec - WOD: 10 Kettlebell Swing, 25 Double Under; 10 Dumbbell Snatch, 25 Double Under

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm


Strength: 3RM Strict Press, 1RM Push Jerk

Monday 19 Dec - WOD: 12 - 8 - 6 - 4 - 2 Pull Up, Box Jump, Hand Release Push Up

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm,5pm
Strength: 4 Front Squat

Sunday 18 Dec - 10 - 11am Open Gym & WOD

WOD: 10 Hang Power Snatch, 10 OverHead Squat, 30 Double Unders, 30 Flutter Kicks, 200m Run

Tuesday 13 Dec - WOD: 5 x 5RM Back Squat


Skills WOD: Holds

Sunday 11 Dec - 10 - 11am Open Gym & WOD


WOD: Kettlebell Swing, Lunge Step, Row, MedBall Thruster, Box Jump, Bike or Ski 

Friday 9 Dec - WOD: AMRAP - 1 Squat Clean, 3 Front Squats


Strength: 1RM Muscle Clean, 2RM Power Clean, 1RM Squat Clean

Monday 5 Dec - WOD: 3 Power Snatch, 6 OverHead Squat


Skills (under fatigue) WOD

Sunday 4 Dec - 10 - 11am Open Gym & WOD


WOD: Strict Pull Up, Push Up, V-Sit, Row, Squat

Sunday 27 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class


WOD: 
30 - 20 - 10
MedBall Clean
Russian Twist
.
KettleBell Snatch
Goblet Squat
.
Plate G2OH
Burpee onto Plate
.
Cals

Friday 25 Nov - WOD: 100 Box Jump Overs


Strength: 1RM Snatch Balance

Tuesday 22 Nov - WOD: 33 Toes To Bar, 66 WallBalls, 99 Double Unders


Strength: 1RM Clean & Jerk

Sunday 20 Nov - 10 - 11am Open Gym & WOD; 11am - 12pm Stretching & Mobility Class


WOD: 50 Single Skips, 40 Push Up, 30 Cals, 20 Hanging Strict L-Raise, 10 DeadBall Squat Clean

Monday 14 Nov - WOD: "Higher, Heavier, Harder" 7 Box Jump, 7 Kettlebell Swing, 7 Goblet Squat, 7 Clapping Push up


Skills WOD: 2 for 1 WallBall, Free Standing HSPU, L-Pull Up

Sunday 13 Nov - 10 - 11am Open Gym & WOD


WOD: 10 Cals, 10 Dumbbell Squat Clean & Jerk, 10 Shuttle Run, 10/6 Strict Pull Up, 10m Sled Push