Wednesday 17 December - WOD: Double Under, V-Sit, Burpee, Lunge Step

Strength: 2RM Walking OverHead Lunge Step

Tuesday 15 December - WOD: 'The Coach Is Smiling'

Monday 15 December - WOD: Row, Hang Squat Clean, Dumbbell Seated Press

Strength: 1RM Seated Press

Sunday 14 December - 10am Open Gym & WOD

WOD: Toes Thru Rings, Cal Row, Burpee, Cal Bike

Saturday 13 December - WOD: Box Step Up, Pull Up, Push Up, Sit Up, Thruster

8:30am Child Minding

10am CFD Kids Class

Friday 12 December - WOD: Farmers Carry, Row, CrossOver, Wall Climb

Thursday 11 December - WOD: Kettlebell Front Rack Hold, Single Leg V-Sit, Elbow Plank Hold, Atomic Sit Up

Strength: 1RM Push or Split Jerk

Wednesday 10 December - WOD: Rope Climb, Lunge Step, Double Under

No 8am class today. Sorry for any inconvenience.

Tuesday 9 December - WOD: GHD Sit Up, Ring Dip, DeadBall Onto Shoulder, DeadLift

Team Finisher

Monday 8 December - WOD: Snatch Grip DeadLift, Power Snatch, OverHead Squat

Strength: 1RM Snatch Balance, 2RM Squat Snatch

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