Thursday 1 May - WOD: Ring Dip, V-Sit, Pull Up, Burpee

Skills WOD

Wednesday 30 April - WOD: 'Christine" Row, DeadLift, Box Jump

Strength: 1RM Clean & Jerk

Tuesday 29 April - WOD: Rope Climb, Cal Row, Atomic Sit Up, Wall Climb, Cal Bike or Ski, V-Sit, Double Under, Atomic Sit Up

Skills WOD

Monday 28 April - WOD: Run, Knees To Elbows, Power Snatch

Sunday 27 April - 10am Open Gym & WOD

Saturday 26 April - WOD: Sledge Hit, Toes To Bar, Dumbbell Hang Clean, Cals, Ring Row, CrossOver,...

8:30am Child Minding

10am CFD Kids Class

Friday 25 April - Hero WOD - 'Gav'

Public Holiday today, sessions are at 8:30am (Child Minding) & 4pm 

Today we are doing a workout in Honour of: Lance Corporal Luke Gavin

Lance Corporal Luke Gavin was a member of the Mentoring Task Force—Three and was from the 2nd Battalion, Royal Australian Regiment (2RAR) based in Townsville, North Queensland.
Lance Corporal Gavin was killed on operations in Afghanistan on 29 October 2011 and is survived by his wife and their three children.
Lance Corporal Gavin was a highly-respected member of the 2nd Battalion. He was acknowledged by his superiors for his positive attitude and loyalty. His subordinate soldiers were motivated by his professionalism, mateship and outstanding specialist skills. He was also known for being a devoted husband and father.

Thursday 24 April - WOD: Pull Up, HandStand Push Up, Burpee, Bench Hop, Sit Up

Skills WOD

Wednesday 23 April - WOD: Run, Dumbbell Snatch

Strength: 3RM, 2RM, 1RM Front Squat

Tuesday 22 April - WOD: DeadBall Carry, Sled Pull, Farmers Carry, GHD Sit Up

Monday 21 April - WOD: Double Under, Cal Row, Wall Climb

Sessions today: 8:30am and 4pm

8:30am Child Minding

Sunday 20 April - 10am Open Gym & WOD

WOD: Shuttle Run, Lunge Step, Ring Row

Saturday 19 April - Team WOD: Cal Row, Dumbbell Hang Clean & Jerk, Cal Bike, Box Jump

8:30am Child Minding

10am CFD Kids Class

Friday 18 April - WOD: Run, Hang Power Snatch, Farmers Carry, Plate Ground To OverHead, Wall Ball

Public Holiday Today - 8:30am & 4pm Sessions

8:30am Child Minding

Thursday 17 April - WOD: Rope Climb, Kettlebell Swing, Plate Side Twist,

Skills WOD 

Wednesday 16 April - WOD: Air Squat, Push Up, Sit Up, Run

Tuesday 15 April - WOD: DeadLift, Pull Up, Power Clean, Chest To Bar Pull Up

Monday 14 April - WOD: Dumbbell Push Press, Double Under

Strength: 2RM Dumbbell Bench Press

Finisher

Sunday 13 April - 10am Open Gym & WOD

WOD: Row, Plate Ground To OverHead, Bike, Toes Thru Rings

Saturday 12 April - 'Hero WOD - The Seven'

8:30am Child Minding

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

Friday 11 April - WOD: Run, Wall Climb, Medball Side Twist, Box Step Up

Skills WOD

Thursday 10 April - WOD: Clean & Jerk, Toes To Bar

Strength: 'Barbell Complex' - 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Jerk (Push or Split)

Wednesday 9 April - WOD: Double Under, Cal Row, Run, Cal Bike or Ski

Tuesday 8 April - WOD: Sumo DeadLift High Pull, Clapping Push Up

Strength: 2RM Sumo DeadLift

Monday 7 April - WOD: Kettlebell Snatch, Medball Squat Clean, DeadBall Onto Shoulder

Finisher

Sunday 6 April - 10am Open Gym & WOD

Saturday 5 April - WOD: Toes Thru Rings, Dumbbell Snatch, Double Under

8:30am Child Minding

10am CFD Kids Class

Friday 4 April - WOD: Run, Sit Up, Power Snatch, Plate Side Twist, Squat Snatch, Atomic Sit Up, ...

Thursday 3 April - WOD: Ring Push Up, Dumbbell Lunge Step, Cal Row

Strength: 1RM 10m Sled Push

Wednesday 2 March - WOD: Chest To Bar Pull Up, Cal Bike or Ski, Sled Push, V-Sit, Double Under

Skills WOD