Sunday 7 December - 10am Open Gym & WOD

WOD: Row, Plate Side Twist, Kettlebell Swing, Double Under

Saturday 6 December - WOD: Pull Up, Devils Press, DeadBall Over Shoulder

8:30am Child Minding

10am CFD Kids Class

Friday 5 December - WOD: Double Under, Push Up

Strength: 1RM Front Squat

Thursday 4 December - WOD: Medball Sit Up, Elbow Plank Hold, Toes To Bar

Skills WOD

Wednesday 3 December - WOD: 'Run Like You Dropped The Ball'

Tuesday 2 December - WOD: Clean & Shoulder To OverHead, Cal Bike

Strength: Barbell Complex - 1 Power Clean, 1 Hang Power Clean, 3 Push Press

Monday 1 December - WOD: Box Jump, Pull Up, HandStand Push Up, Chest To Bar Pull Up, Wall Facing HandStand Push Up

Strength: 1RM Pull Up & 1RM Ring Dip

Sunday 30 November - 10am Open Gym & WOD

Today, 30th Nov, the Northern Territory Weightlifting Association will be running a FREE Olympic lifting Seminar from 8-10am.

It’s a great opportunity to get some tips and practice your lifts.

Saturday 29 November - WOD: Cals, Hang Power Clean, Box Step Over, Pull Up, Burpee

8:30am Child Minding

10am CFD Kids Class

Friday 28 November - WOD: Standing Sled Pull, SuitCase Carry, Sledge Hit

Skills WOD

Thursday 27 November - WOD: Bench Press, Double Under, Run

Strength: 1RM Bench Press

Wednesday 26 November - WOD: Cal Row, Jump Over Rower, Dumbbell Push Up, Medball Squat Clean, Medball Side Twist

Skills WOD

Tuesday 25 November - WOD: Toes Thru Rings, Shuttle Run, Kettlebell Swing

Strength: 1RM Behind The Neck Jerk

Monday 24 November - WOD: Devils Lunge, Shoulder To OverHead, Atomic Sit Up, Power Snatch, Run

Finisher

No 8am class Monday morning. Sorry for any inconvenience.

Sunday 23 November - 10am Open Gym & WOD

We’ll stay open as normal unless everyone is advised to stay home.

Saturday 22 November - WOD: Cal Row, Push Up, Cal Bike, Kettlebell Swing, Cal Ski, Skipping

We will be running only the 8:30 AM class, with child-minding available.
There will be no 4:00 PM class and no CFD Kids Class.
Please keep an eye on our Instagram and website for any updates.

Friday 21 November - WOD: Hang Power Snatch, Sit Up

Strength: 'Barbell Complex' 2 Hang Power Snatch, 1 OverHead Squat

Thursday 20 November - WOD: Pull Up, Pistol Squat, Wall Climb, Run

Wednesday 19 November - WOD: Rope Climb, Sumo DeadLift High Pull, Burpee Over The Bar

Tuesday 18 November - WOD: 'I've been here since 2008'

Strength: 2RM Hang Cluster

Skills WOD 

Monday 17 November - WOD: Toes To Bar, Box Step Up, Devils Press

Strength/Skills WOD

Sunday 16 November - 10am Open Gym & WOD

Saturday 15 November - WOD: Cal Row, Kettlebell Swing, Toes To Bar, Box Jump

8:30am Child Minding

There is no CFD Kids Class. Sorry for any inconvenience.

6pm - CFD Christmas party!

Friday 14 November - WOD: Plate Ground To OverHead, CrossOver, Burpee

Strength: 3RM Push Press

Thursday 13 November - WOD: Run, Dumbbell Hang Squat Clean, Farmers Carry

Wednesday 12 November - WOD: Cal Row, Clapping Push Up, Cal Bike, Ring Dip, Cal Ski, Slam Ball

Tuesday 11 November - WOD: Lunge Step, Double Under, Kettlebell Side Twist

Skills WOD

Monday 10 November - WOD: Burpee Pull Up, Sit Up

Strength: 1RM DeadLift

Sunday 9 November - 10am Open Gym & WOD

WOD: Cals, SuitCase Carry, Sit Up, Ring Row

Saturday 8 November - WOD: Devils Press, Double Under, Cal, Lunge

8:30am Child Minding

10am CFD Kids Class

Friday 7 November - WOD: Strict Press, Sit Up, Hang Power Clean, Atomic Sit Up, DeadLift

Thursday 6 November - WOD: Back Squat, Push Up

Strength: 2RM Back Squat

Wednesday 5 November - WOD: Toes To Bar, GHD Sit Up, Burpee Shuttle Run, Chest To Bar Pull Up

Tuesday 4 November - 'CFHQ Workout'

Strength: 3RM Power Snatch

Monday 3 November - WOD: Box Jump Over, Air Squat, Cals

Skills WOD

Sunday 2 November - 10am Open Gym & WOD

Saturday 1 November - WOD Inspired by a Hero WOD 'Feeks'

8:30am Child Minding

10am CFD Kids Class

Friday 31 October - WOD: Pull Up, Bench Hop, Push Up, Cals

Thursday 30 October - WOD: Box Jump

Strength: 7M Sled Push

Wednesday 29 October - WOD: Rope Climb, DeadBall Onto Shoulder, Dumbbell Lunge Step

Skills WOD 

Tuesday 28 October - WOD: Cal Row, Kettlebell Swing, Dumbbell Snatch, Double Under

Monday 27 October - WOD: Wall Ball, Medball Side Twist

Strength: 'Barbell Complex' DeadLift, Hang Power Clean, Front Squat

Saturday 26 October - 10am Open Gym & WOD

WOD: Under/Over, Push Up, Lunge Step

Saturday 25 October - WOD: Toes To Bar, Run, Burpee Box Jump Over

No child minding and CFD Kids class. Sorry for any inconvenience!

Friday 24 October - WOD: Chest To Bar Pull Up, Cals, Sit Up

Skills WOD

Thursday 23 October - WOD: Hang Power Snatch, Jumping Squat

Strength: 3RM OverHead Squat

Finisher

No 8am class. Sorry for any inconvenience!

Wednesday 22 October - WOD: Double Under, Cal Row, Run

No 8am class! Sorry for any inconvenience.

Tuesday 21 October - WOD: Plate Push, Burpee, Wall Climb, Toes To Bar, Farmers Carry, Kettlebell DeadLift

Skills WOD

Monday 20 October - Strength WOD: Clean & Jerk

Finisher

Sunday 19 October - 10am Open Gym & WOD