Tuesday 1 August - WOD: 60/45 Push Up, 40 Dumbbell Shoulder to OverHead, 10 Wall Climb. In Any Time Remaining: 2RM & 1RM Front Squat

Monday 31 July - WOD: 3 DeadLift, 6 Devils Press, 12 Sit Up, 100m Run

Well done to everyone who did their 13th, 8th, 5th or even their 1st Devils Mile on the weekend!

Sunday 30 July - 10 - 11am Open Gym & WOD

WOD: Run, Sit Up, Row, Push Up, Single Skips

Saturday 29 July - 'The Devils Mile' - 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry, 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl

Devils Mile 2023 is here! It’s the 13th Devils Mile in row.

Casuarina Beach - drive down a small hill then turn left into the first car park. From the car park walk down a short path to the beach. If you drive to the Surf Club you have gone too far. 

Don't miss this WOD, it's the best one of the year!

Like every WOD there will be the option to scale.

After the 8:30am session we can go for breakfast. 

After the 4pm there will be an eski of icy cold beverages.

Bring plenty of water and sun protection.

Everyone is welcome! 👧 👦 🐶 

8;30am Child Minding

Friday 28 July - WOD: 21 - 15 - 9 Dumbbell Thruster,..., Hang Squat Snatch,..., Kettlebell Snatch,...

Public Holiday

Sessions today: 8:30am & 4pm

8:30am Child Minding

Thursday 27 July - WOD: 'Take The Scenic Route'

Wednesday 26 July - WOD: Up Ladder - HandStand Push Up, Pull Up, Push Up, Ring Row

Strength: 1RM Behind The Neck Jerk

Tuesday 25 July - WOD: Box Step Over, Dumbbell Push Jerk, Plate OverHead Sit Up, Side Twist, Jumping Split Lunge

Partner Finisher

Monday 24 July - WOD: 7 Toes to Bar, 14 DeadLift, 21 Double Under

Upside Down Practice

Sunday 23 July - 10 - 11am Open Gym & WOD

Saturday 22 July - WOD: 50 - 40 - 30 - 20 - 10 Lunge Step, Sit Up, Wall Ball, Kettlebell Deadlift

8:30am - Child Minding

Friday 21 July - WOD: 1 Rope Climb, 2 Wall Climb, Max Box Jump

Skills WOD

Strength: Complex - 1 DeadLift, 1 Clean, 1 Front Squat, 1 Jerk

Thursday 20 July - WOD: 'The Positive Attitudes'

Wednesday 19 July - WOD: Toes to Bar, Dumbbell Push Press, Row, Kettlebell Squat Clean

Strength

Tuesday 18 July - WOD: 400m Run, Max Burpee To Target, Max Devils Press, Max DeadBall Carry

Skills WOD
Core Finisher

Monday 17 July - WOD: 'Cindy' & 10 Squat Snatch, 15 OverHead Squat, 20 Power Snatch

Sunday 16 July - 10 - 11am Open Gym & WOD

WOD: Lunge Step, Sit Up, Cal

Saturday 15 July - WOD: 5 Wall Ball, 15 Double Under, 5 MedBall Thruster, 12/10 Cal, 10 Side Twist, 100m Run

8:30am Child Minding

Friday 14 July - Partner WOD: DeadBall Carry, Dumbbell OverHead Lunge

Strength: 2RM Pause Front Squat

Thursday 13 July - WOD: “WOD would Helen do?”

Today at 6pm we are having the Olympic & Power Lifting Class.

It's open for everyone, not only CFDers. This class is running in conjunction with our normal 6pm class.

Wednesday 12 July - WOD: 10 - 1 Power Snatch, 1-10 HandStand Push Up

Strength: 1RM Power Snatch

Tuesday 11 July - WOD: 20 Bench Hops, 15 Russian Twist, 10 Seated Dumbbell Press, 5 Strict Toes to Bar

Skills WOD

Monday 10 July - WOD: Dumbbell Snatch, Box Step Up, Kettlebell Snatch, Goblet Squat

Sunday 9 July - 10 - 11am Open Gym & WOD

WOD: Row, Push Up, Pull Up, Squat, Sit Up, Bike or Ski

Saturday 8 July - WOD: 30 Press, 20 Push Press, 10 Push Jerk, 30 Atomic Sit Up, 20 Hollow Rock, 10 V-Sit,...

8:30am Child Minding

Friday 7 July - WOD: Up Ladder - Knees to Elbows, Kettlebell Swing, Squat

Finisher: 3RM DeadLift

Thursday 6 July - WOD: 7 Front Squat, 14 Hand Release Push Up

Today at 6pm we are starting the Olympic & Power Lifting Classes. 

They will be run by Rob Moore, who is a Level 2 accredited Coach. It's open for all skill levels. Try to get there 5-10mins beforehand, you can also bring your friends as it's open for everyone, not only CFDers. This class is running in conjunction with our normal 6pm class.

Wednesday 5 July - WOD: TABATA - Hang Power Clean, Burpee Over Bar, Shoulder To OverHead

Core Finisher

Tuesday 4 July - WOD: '2023 CrossFit Semifinals'

Strength: 3RM OverHead Squat

Monday 3 July - WOD: 30 Burpees, 30 Toes To Bar, 30 Box Step Up, 20 Press, 20 Sit Up

Skills WOD
Strength: 3 RM Thruster

Sunday 2 July - 10 -11am Open Gym & WOD

WOD:

Strength: Dumbbell Bench Press

WOD: Dumbbell Snatch, Sit Up, Squat