Sunday 6 September - 10am Open Gym & WOD

Saturday 5 September - WOD: 'Bear Complex': Power Clean, Front Squat, Push Press, Back Squat, Push Press & Run

8:30am Child Minding

Friday 4 September - WOD: Hang Power Snatch, Pull Up, Lunge, Rope Climb

Skills WOD
Finisher

Thursday 3 September - WOD: Plate Carry, Burpee Onto Plate, Double Under

Strength: 1RM Dumbbell or Kettlebell Thruster

Wednesday 2 September - 'Strength WOD' 1RM Push or Split Jerk, 1RM Power or Squat Clean, 1RM Farmers Handle DeadLift

Tuesday 1 September - WOD: Run, Row, Toes Thru Rings, Low Ring Push Up

Monday 31 August - WOD: Kettlebell Front Rack Carry, Box Jump Over, Dumbbell Lunge Step

Skills WOD

Sunday 30 August - 10am Open Gym & WOD

WOD: Run, Row, Rope Climb

Saturday 29 August - WOD: DeadLift, GHD Sit Up, Dumbbell Snatch, Jumping Squat, Sumo DeadLift High Pull

8:30am Child Minding

Friday 28 August - WOD: Thruster, Burpee Over The Bar, Box Jump Over

Strength: 1RM Cluster

Thursday 27 August - WOD: Farmers Carry, Toes Thru Rings, Push Up, Cal

Strength: 1RM Turkish Get Up

Wednesday 26 August - WOD: Front Squat, Double Under, Hang Clean & Jerk, Rope Climb, Back Squat, Wall Climb

Skills WOD

Tuesday 25 August - WOD: Row, Dumbbell DeadLift, Run, Dumbbell Lunge Step

Skills WOD

Monday 24 August - WOD: Plate Carry, Plate Ground To OverHead, Plate Side Twist

Strength: 2RM Push Press, 2RM OverHead Squat

Sunday 23 August - 10am Open Gym & WOD

WOD: Kettlebell Front Rack Carry, Ring Row, Medball Carry, Row

Saturday 22 August - WOD: Double Under, Burpee, Cal Any, Toes To Bar, Run, Wall Climb

8:30am Child Minding

Friday 21 August - WOD: 'Holleyman' Wall Ball, HandStand Push Up, Power Clean

Thursday 20 August - WOD: Devils Press, Lunge Step, Box Step Up

Strength: 2RM Front Squat

Wednesday 19 August - WOD: Plate Sit Up, Kettlebell Swing, Plate and Kettlebell Carry

Strength: 3RM DeadLift

Tuesday 18 August - WOD: Row, Double Under, Cal Bike, Double Push Up Burpee, Run, Pistol Squat

Monday 17 August - WOD: Strict Pull Up, DeadBall Over Shoulder, Dumbbell Cluster, Farmers Carry

Skills WOD

Sunday 16 August - 10am Open Gym & WOD

WOD: Run, Cal, Bench Press, Bench Hop, Strict Press

Saturday 15 August - WOD: CrossOver, Rope Climb, DeadBall Squat Clean, Wall Ball

8:30am Child Minding

10am CFD Kids Class

Friday 14 August - WOD: Snatch Grip DeadLift, Hang Power Snatch, OverHead Squat, Box Jump

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

Thursday 13 August - WOD: Cal Row, Burpee To Target, Jumping Squat

Strength: 1RM Pull Up

Wednesday 12 August - WOD: Dumbbell Hang Clean & Jerk, Medball Side Twist

Strength: 1RM Power Clean, 1RM Strict Press

Tuesday 11 August - WOD: Pull Up, Double Under, Box Step Up

Monday 10 August - WOD: DeadBall Carry, DeadBall DeadLift, Kettlebell Carry, Kettlebell Snatch, Lunge, V-Sit

Sunday 9 August - 10am Open Gym & WOD

WOD: Goblet Box Step Over, Cal Any, Shuttle Run

Saturday 8 August - WOD: Toes To Bar, HandStand Push Up, Devils Lunge, Shoulder To OverHead, Double Under

8:30am Child Minding

10am CFD Kids Class

Friday 7 August - WOD: Plate Carry, Pull Up, GHD Back Extension, Plate Ground To OverHead, Push Up, Sit Up

Strength: 2RM Back Squat

Thursday 6 August - WOD: DeadLift, Burpee Over Bar, Air Squat, Double Under

Wednesday 5 August - WOD: Rope Climb, Row, Wall Climb

Strength: 2RM Push Press

Tuesday 4 August - WOD: Medball Carry, Pistol Squat, SuitCase Carry, Kettlebell Swing

Skills WOD

Monday 3 August - WOD: Burpee Double Box Jump Over, Run, Squat Snatch, Burpee Pull Up

Public Holiday Today.

Sessions are 8:30am (Child Minding) & 4pm!

Sunday 2 August - 10am Open Gym & WOD

WOD: Sit Up, Cals, Broad Jump

From today onwards, the workout will start at 10am.

Saturday 1 August - 'Hero WOD': 'Hot Shots 19' Air Squat, Power Clean, Strict Pull Up

8:30am Child Minding

10am CFD Kids Class

Friday 31 July - WOD: Wall Ball, Kettlebell Swing, Hand Release Push Up

Skills WOD
Finisher: 'Choose Your Own Path"

Thursday 30 July - WOD: Run, Toes To Bar, Front Rack Lunge Step, Clean & Jerk, Over Bar Burpee

Strength: 1RM Behind Neck Jerk

Wednesday 29 July - WOD: Seated Sled Pull, Tyre Flip, DeadBall Carry, Kettlebell DeadLift

Skills WOD

Tuesday 28 July - WOD: Goblet Box Step Up, Cal Row, Goblet Squat, Cal Bike

Strength: 2RM Back Squat

Monday 27 July - WOD: Rope Climb, Double Under, Power Snatch

Sunday 26 July - 10am Open Gym & WOD

Saturday 25 July - WOD: 'Devils Mile'

😈 Devils Mile 2026 is here! 25th of July. It’s the 16th 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! 👧 👦 🐶 

Sessions are at 8:30am with Child Minding and 4pm.

CFD Kids Class will be part of our 8:30am class (scaled and tailored for little ones)

Friday 24 July - 'Partner WOD': Push Up, DeadBall Hold, Jumping Split Lunge, Wall Squat Hold, Double Under, Bar Hang, Box Step Up

Public Holiday Today.

Sessions are 8:30am (Child Minding) & 4pm!

Thursday 23 July - WOD: Knees To Elbows, Thruster

Strength: 1RM Seated Press

Wednesday 22 July - WOD: Medball Sit Up, Box Jump, Cal Row, Wall Climb

Tuesday 21 July - WOD: Dumbbrell Snatch, Pull Up, Dumbbell Squat, Push Up, Dumbbell Seated Press

Skills WOD

Finisher

Monday 20 July - WOD: Cal Assault or Echo Bike, Hang Power Clean, HandStand Push Up

Strength: 'Barbell Complex' 1 Hang Power Clean, 1 Front Squat, 1 Push Press

Sunday 19 July - 10am Open Gym & WOD

WOD: Burpee Onto Plate, Plate Side Twist, Cal