Tuesday 13 October - WOD: Cal Ski, Lunge Step, Cal Row, Push Up, Bench Hop, Burpee

Monday 12 October - WOD: Back Squat, Atomic Sit Up, Run, V-Sit, Front Squat

Strength: 'Barbell Complex' 1 Clean, 1 Push Jerk, 1 Split Jerk

Sunday 11 October - 10am Open Gym & WOD

Saturday 10 October - WOD: Double Under, Dumbbell Thruster, Atomic Sit Up, Cal

8:30am Child Minding

Friday 9 October - WOD: DeadBall Carry, Strict Pull Up, Run

Skills WOD
Strength: 2RM Weighted Pull Up and/or Ring Dip

Thursday 8 October - WOD: Lunge, Squat, Burpee Shuttle Run, Wall Climb

Strength: 2RM Front Rack Lunge Step

Wednesday 7 October - WOD: Cal Bike, Toe Thru Rings, Dumbbell Box Step Up

Skills WOD

Tuesday 6 October - 'Rosie WOD': Pull Up, Box Jump, Sit Up, Burpee, Push Press,...

Monday 5 October - WOD: DeadLift, HandStand Push Up

Strength: 1RM DeadLift

Sunday 4 October - 10am Open Gym & WOD

Saturday 3 October - WOD: Toes To Bar, Cluster, Double Under

8:30am Child Minding

Friday 2 October - WOD: DeadBall Over Shoulder, Cal Bike, Bench Press, Cal Row

Skills WOD

Thursday 1 October - WOD: Farmers Carry, Dumbbell Push Up, Pistol Squat, Dumbbell Hang Snatch

Wednesday 30 September - WOD: Wall Ball, Sit Up, Burpee

Strength: 2RM Hang Squat Snatch

Tuesday 29 September - WOD: Double Under, Kettlebell Swing, CrossOver, Kettlebell Goblet Squat, Single Skips, Kettlebell DeadLift

Skills WOD

Monday 28 September - WOD: Clean & Jerk, Run

Strength: 3RM Back Squat

Sunday 27 September - NTWA Weightlifting Comp at 9am.......after ‼️ 4pm Open Gym & WOD ‼️

Today we are hosting the Northern Territory Weightlifting Association’s last competition for 2026.

It starts at 9am and will include a few lifters from CFD.

Everyone is welcome to come watch!

The morning Workout time has changed to 4pm.

Saturday 26 September - WOD: Plate Carry, Devils Plate Ground To OverHead, Double Under, Farmers Carry, Kettlebell DeadLift

8:30am Child Midning

Friday 25 September - WOD: Medball Box Step Up, Wall Ball, Run

Skills WOD
Finisher

Thursday 24 September - WOD: Dumbbell Snatch, Lunge Step, Wall Climb, Dumbbell Squat, Push Jerk

Finisher

Wednesday 23 September - WOD: Rope Climb, Burpee, CrossOver

Strength: 'Barbell Complex' 2 Push Press, 1 Push Jerk

Tuesday 22 September - WOD: Row, DeadLift, Box Jump Over

Strength: 2RM Box Step Up

Monday 21 September - WOD: Muscle Up, Front Squat, Run

Strength: 4RM Front Squat

Sunday 20 September - 10am Open Gym & WOD

Saturday 19 September - 'Team WOD': Air Squat, Burpee, Plate Carry, Power Clean, Pull Up

8:30am Child Minding

Friday 18 September - WOD: Double Under, Sit Up, Strict Press, Slam Ball

Thursday 17 September - WOD: Power Snatch, Toes To Bar, OverHead Squat

Strength: 1RM Power Snatch

Wednesday 16 September - WOD: SuitCase Carry, HandStand Push Up, Burpee To Target, Pistol Squat

Tuesday 15 September - WOD: Pull Up, Backward Lunge Step

Strength: 2RM DeadLift

Monday 14 September - WOD: Dumbbell Squat Clean, Row, Dumbbell Box Step Over, Run

Skills WOD

Sunday 13 September - 10am Open Gym & WOD

WOD: Plate Ground To OverHead, Lateral Jumps, Plate Sit Up, Box Jump

Saturday 12 September - WOD: Wall Climb, Row, Kettlebell Snatch, Run

8:30am Child Minding

Friday 11 September - 'Strength WOD': 1RM 7m Unbroken Sled Push

Finisher

Thursday 10 September - WOD: DeadBall Onto Shoulder, Sled Push, Under Over, Farmers Carry

Wednesday 9 September - WOD: Box Jump Over, Push Up

Strength: 1RM Bench Press

Tuesday 8 September - WOD: Wall Ball, Run, Burpee Pull Up

Monday 7 September - WOD: Toes To Bar, Double Under, DeadLift, Hang Power Clean, Push Jerk

Strength: 3RM Hang Power Clean

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