Workout Of The Day


Fitness –

A) Superset – 2 mins rest after each set
Sumo Deadlift: 10 – 10 – 10
V-Ups / H-­Ups max reps in 60 secs

Performance –

A) Supersets -­ 2 mins rest after each set
Sumo Deadlift: 5 – 5 – 5 – 5 – 5
10 x Back Extensions with 2 sec hold

Fitness / Performance –

B) For Time: (Partner WOD)
6 x 400m Plate Carry
10 Man Makers
20 Box Jumps

While athlete A runs with plate carry, athlete B works through man makers and box jumps for AMRAP, until both athletes have completed 3 rounds each of plate carry.

8 Reasons You should be doing CrossFit

  1. CrossFit emphasizes intensity, and intensity is what creates results.
  2. CrossFit creates Better Humans - both in and out of the training environment.
  3. CrossFit workouts are fun competitive events.
  4. CrossFit is not just fitness, it's a community.
  5. CrossFit produces MEASURABLE results.
  6. CrossFit will challenge you mentally.
  7. CrossFit promotes long term health.
  8. CrossFit is life-changing.

What is CrossFit

CrossFit is everywhere these days. You might find yourself wondering "What is CrossFit and is it for me?" From the outside (and we have all been on the outside) it looks intense and can be very intimidating. One of the most common continue reading...

What's Happening in the Dungeon

HangStrong Workshop - February
Torture in the Tropics

Learn About Us

CrossFit Dungeon Cairns

Learn about CFD by reading
our getting started info, plus check out What is CrossFit.

Boot Camp

Starts the first Monday of every month!

If you do not have any CrossFit experience, then you must attend this course to enter our regular CrossFit classes.

Choose a Class

Group & open sessions available

The schedule will change throughout the year – so check back often for new class times.