Thursday 5 Jan - WOD: Double Under, Cal Row, Bike or Ski; In Any Time Remaining - Burpee Box Jump

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Wednesday 4 Jan - WOD: 10 DeadLift, 20 Pistol Squat, 30 Dumbbell Hang Clean + Jerk

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Tuesday 3 Jan - WOD: 10 RM, 5 RM, 3 RM Bach Squat

Skills WOD

Sessions today: 5:30am, 9:15am, 12:30pm, 4pm, 5pm

Monday 2 Jan - WOD: 1250m Row or 1K Run, 75 Kettlebell Front Rack Lunge, 50 Strict Press, 25 Bent Over Row, 20 Box Jump Over, 15 Hand Release Push Up, 10 DeadBall Squat Clean, 5 Wall Climb, 1250m Row or 1K Run

PUBLIC HOLIDAY - Sessions: 8:30am & 4pm

Sunday 1 Jan - Rest Day

Happy new year 2023!

Saturday 31 Dec - WOD: 20 Pull Ups, 22 Box Step Ups, 20 Medball Clean, 23 Flutter Kick

Thanks to all CFDers for another amazing year!

Many PBs made and memories shared. We are looking forward to seeing everyone in 2023

Sessions today: 8:30am only

Friday 30 Dec - WOD: 400m Run, 21 Push Press, 21 Atomic Sit Up, 400m Run, 15 Push Press, 15 Atomic Sit Up, 400m Run, 9 Push Press, 9 Atomic Sit Up. In Time Remaining - 3RM Push Press

Sessions today: 5:30am, 9:15am and 4pm, 5pm