Wednesday 24 Dec - 'CFD 12 Days of Christmas' - 1 Muscle Up (or Wall Climb), 2 Clean and Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)

8am and 3pm only
Compare to 21 Dec

Tuesday 23 Dec - 3 Rnds - 50m Bear Crawl, 50m Broad Jump, 50m OverHead Lunge Step (20/15)

Strength - Split Jerk

Monday 22 Dec - 20 Burpee PullUp, 20 Burpee Box Jump, 20 Inverted Burpee with HandStand PushUp

The last On Ramp group for 2014

Strength - Front Squat and Weighted Dip

Sunday 21 Dec - Open Gym 2-4pm

Daly and Jacinta checking out Fremantle's newest box, CF Avada

Saturday 20 Dec - 'Partner WOD' - Tabata (16 Rnds of each) - Box Jump, Hang Power Clean (50/35), SitUp, 10m Sprint.

The latest batch of CFD shirts and singlets have landed!

Friday 19 Dec - Open WOD 11.4 - 10 Min AMRAP - 60 Bar Facing Burpee, 30 OverHead Squat (55/40), 10 MuscleUp

Annie, Megan and Sonia taking over S2S CrossFit in Bali! 

Strength - OverHead Squat

Thursday 18 Dec - 5 Rnds - 30 Sec Work, 30 Sec Rest - DeadLift (90/60), PushUp. Rest 3 Min. 4 Rnds - 30 Sec Work, 30 Sec Rest - KettleBell Swing (32/24), Squat. 3 Min Rest. 3 Rnd - 30 Sec Work, 30 Sec Rest - WallBall, Chest To Bar PullUp

Team CFD 26th place at The Allstars Final 2014