Friday 1 May - WOD: Run, Rope Climb, Wall Climb

Skills WOD

Thursday 30 April - WOD: Up Ladder: Push Up, Pull Up

Strength: 3RM Bench Press & 1RM Pull Up

Wednesday 29 April - WOD: Run, Power Snatch

Skills WOD

Tuesday 28 April - WOD: Kettlebell Front Rack Carry, Box Jump Over

Monday 27 April - WOD: Sit Up, Cal Bike, Wall Ball

Strength: 3RM Push Press

Sunday 26 April - 10am Open Gym & WOD

WOD: Row, Burpee, Run, V-Sit

Saturday 25 April - HERO WOD: 'Brad'

We will have both sessions: 8:30am with child minding & 4pm.

No CFD Kids Class. Sorry for any inconvenience.

We will do sausage sizzle after 8:30am class. Bring your own drinks ☺️

And our lovely Francesca will be doing face painting after the session too!

We do a Hero WOD on ANZAC Day and today we will do the "Brad" Hero WOD is a tribute workout dedicated to Private Bradley Wayne Carr, an Australian Defence Force (ADF) soldier who served in Afghanistan, was a passionate CrossFit enthusiast, and tragically lost his battle with PTSD on ANZAC Day.

Friday 24 April - WOD: DeadBall Onto Shoulder, Farmers Carry, Lunge Step, Run

Skills WOD

Thursday 23 April - WOD: Knees To Elbows, Dumbbell Push Jerk

Strength: 2RM Barbell Front Rack Box Step Up

Wednesday 22 April - WOD: Cals, Double Under, Cals, CrossOver

Tuesday 21 April - WOD: Devils Box Step Up, Dumbbell Snatch

Strength: 2RM Front Squat

Monday 20 April - WOD: Clean & Jerk, Row, HandStand Push Up

Strength: 1RM Clean & Jerk

Sunday 19 April - WOD: 10am Open Gym & WOD

WOD: Sit Up, CrossOver, Row

Saturday 18 April - WOD: Cal Row, Cluster, Bar Facing Burpee

8:30am Child Minding

10am CFD Kids Class

Friday 17 April - WOD: Power Snatch, Plate Side Twist, Hang Power Snatch, Plate OverHead Sit Up

Strength: 1RM Behind Neck Jerk

Thursday 16 April - WOD: Wall Climb, Strict Pull Up

CFHQ Skills WOD

Wednesday 15 April - WOD: Back Squat, Run, Atomic Sit Up, Pistol Squat

Strength: 2RM Back Squat

Tuesday 14 April - WOD: Row, Kettlebell Thruster, Box Jump

Skills WOD

Monday 13 April - WOD: Double Under, DeadLift

Sunday 12 April - 10am Open Gym & WOD

WOD: Dumbbell Push Up, Cals, Plate Ground To OverHead

Saturday 11 April - WOD: Slam Ball, Sumo DeadLift High Pull, Pull Up, Cals, Back Squat

8:30am Child Minding

10am CFD Kids Class

Friday 10 April - WOD: Row, Toes To Bar

Core Finisher

Thursday 9 April - WOD: Run, Box Jump, Wall Ball

Wednesday 8 April - WOD: HandStand Push Up, Sled Pull, Double Under, Rope Climb

Skills WOD

Tuesday 7 April - WOD: Dumbbell Hang Squat Clean, Muscle Up

Strength: Barbell Complex - 2 Power Clean, 1 Forward Front Rack Lunge Step

Monday 6 April - WOD: Run, Atomic Sit Up, Devils Press, V-Sit

Public Holiday Today.

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

Sunday 5 April - 10am Open Gym & WOD

WOD: Dumbbell Bench Press, Bench Hop, Strict Knee Raise, Broad Jump

Saturday 4 April - WOD: GHD Sit Up, Kettlebell Hang Clean & Jerk, Cal Bike, DeadBall Squat Clean

8:30am Child Minding

10am CFD Kids Class

Friday 3 April - WOD: Medball Sit Up, Box Jump, Kettlebell Swing

Public Holiday Today.

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

Thursday 2 April - WOD: OverHead Squat, Burpee, Shuttle Run

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