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

Saturday 18 July - WOD: Push Press, Toes To Bar, Squat Clean, Farmers Carry

8:30am Child Minding

10am CFD Kids Class

Friday 17 July - WOD: DeadLift, Wall Ball

Strength: 3RM, 2RM & 1RM DeadLift

Thursday 16 July - WOD: Push Jerk, Run, Front Squat, Power Clean

Skills WOD 

Wednesday 15 July - WOD: Row, Atomic Sit Up, Cal Assault or Echo Bike, Kettlebell Snatch

Tuesday 14 July - WOD: OverHead Squat, Muscle Up

Strength: 1RM OverHead Squat

Monday 13 July - WOD: Double Under, Devils Box Step Up

Skills WOD

Strength: 3RM Weighted Pull Up

Sunday 12 July - 10am Open Gym & WOD

WOD: Row, Sledge Hit, Slam Ball, Kettlebell Clean & Jerk

Saturday 11 July - WOD: Cluster, Kettlebell Swing, Double Under

8:30am Child Minding

10am CFD Kids Class

Friday 10 July - WOD: DeadBall Onto Shoulder, Burpee Over Tall Box, Chest To Bar Pull Up, Cal Bike

Thursday 9 July - WOD: Toes Thru Rings, Plate Carry, Kettlebell DeadLift, Farmers Carry....In Any Time Remaining: 4RM Lunge Step

Skills WOD

Wednesday 8 July - WOD: Cal Bike, Jumping Squat, Plate Push, Plate Ground To OverHead, Cal Row

Tuesday 7 July - WOD: Strict Press, Double Under, Push Press

Strength: 1RM Strict Press, 1RM Push Press

Monday 6 July - WOD: Squat Clean, Burpee, Box Jump Over, Toes To Bar

Sunday 5 July - 10am Open Gym & WOD

WOD: 'CFD Repeat' Plate Carry, Jump Over Plate, Medball Carry, Wall Ball, SuitCase Carry...In Any Time Remaining: 2RM DeadLift

Saturday 4 July - WOD: Dumbbell Lunge Step, Burpee Over Dumbbell, Dumbbell Hang Clean & Jerk, V-Sit

8:30am Child Minding

10am CFD Kids Class

Friday 3 July - WOD: Pistol Squat, HandStand Push Up, CrossOver....In Any Time Remaining: 5RM Bench Press

Thursday 2 July - WOD: Sumo DeadLift High Pull, Wall Ball

Skills WOD