Monday 1 January - WOD: Row, Pistol Squat, Hang Clean and Jerk

Sessions today: 8:30am and 4pm

Sunday 31 December - 10 - 11am Open Gym & WOD


WOD: 'Adios 2023 - Hola 2024!'

Thanks to all CFDers for another amazing year!
Many PBs made and memories shared. We are looking forward to seeing everyone in 2024.

Thursday 28 December - ‘Open WOD 17.4’

Partner Finisher

Tuesday 26 December - WOD: ‘You never never know, if you never never go…to CFD’

Sessions today: 8:30am (with child minding) and 4pm


Monday 25 December - 'Jingle All The Way To CFD!'

Sessions today: 8:30am (with child minding) and 4pm
MERRY CHRISTMAS CROSSFITTERS!
Eat big today, you have all earned it!

Sunday 24 December - 10 - 11am Open Gym & WOD

WOD: Double Under, Over Under, Kettlebell Swing, No Push Up Burpee

Thursday 21 December - WOD: 'Little Saint Quick'

Strength: 1RM Back Squat; 2RM Push Press

Monday 18 December - WOD: Run Run Reindeer - Run, Squat Snatch

Strength: 3RM OverHead Squat, 1RM Snatch Balance

Sunday 17 December - 10 - 11am Open Gym & WOD

WOD: Mountain Climbers, Bench Hops, Kettlebell Snatch, Goblet Squat

Friday 15 December - WOD: Dumbbell Hang Clean & Jerk, Toes To Bar

Strength: 1RM Complex - 1 Power Clean, 1 Squat Clean, 1 Jerk

Monday 11 December - WOD: Run, Back Squat, Row, Seated Dumbbell Press, Double Under

Strength: 2 Front Squat & 4 Back Squat

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

WOD: Cal Row, Alternating V-Sit, Cal Bike or Ski, Broad Jump, Backward Run

Saturday 9 December - WOD: 'CFD 12 Days Of Christmas'

Today, we’ll be doing our annual 12 Days of Christmas Workout for both the 8:30am + 4pm sessions.
Put some fun/matching/outrageous outfits together!
8:30am Child Minding 

Friday 8 December - WOD: 'Jacked In The Box'

Partner Finisher

Wednesday 6 December - WOD: 10 Hang Power Clean, 10 Shoulder to Overhead, 15/10 Cal

Strength: 2RM Strict Press, 2RM Hang Power Clean

Monday 4 December - WOD: DeadBall Carry, Shuttle Run, Box Jump

Strength: 3RM DeadLift With a Little Twist

Sunday 3 December - 10 - 11am Open Gym & WOD

WOD: Rope Climb, Lunge Step, Wall Climb, Cal

Friday 1 December - WOD: Suitcase Carry, Kettlebell Swing, Goblet Squat

Skills WOD
Strength: 3RM Squat Snatch

Sunday 26 November - NTWA End of Year Competition

We’re hosting the final competition of the year for the Northern Territory Weightlifting Association (NTWA) this Sunday the 26th, kicking off at 9:30am.
That means unfortunately we won’t be doing a morning WOD.
Everyone is welcome to come watch!

Friday 24 November - WOD: Dumbbell Thruster, Burpee Over Dumbbell

Skills WOD
Strength: 7RM Dumbbell Push Press

Wednesday 22 November - WOD: Push Up, Squat, Pull Up, Sit Up

Strength: 7RM Back Squat

Tuesday 21 November - WOD: 10 Power Snatch, 10 OverHead Squat

Strength: 5RM Dumbbell Bench Press

Sunday 19 November - 10 - 11am Open Gym & WOD

WOD: Wall Ball, Wall Climb, Cal Ski or Bike, DeadBall Over Shoulder, Cal Row, Dumbbell Power Clean & Push Jerk

Friday 17 November - WOD: Strict Press, Double Under

Upbeat Skills WOD

Monday 13 November - WOD: Squat Clean and Jerk, Ring Dip

Strength: 1 Squat Clean, 1 Hang Squat Clean, 1 Jerk