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Monday 6am - 8pm Tuesday 6am - 8pm Wednesday 6am - 8pm Thursday 6am - 8pm Friday 6am - 7pm Saturday 7:30am - 11am Sunday 8:45am - 11am

CrossFit CBD

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CrossFit CBD

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Melbourne's C*D’s first CrossFit Affiliate serving the city since 2012.
“C*D 3.0”, the Basement Of Glory, is ready to welcome you!

Memberships available now
E-mail: [email protected]
Or visit www.crossfitC*D.com

13/11/2026

F-LANE GAMES WORKOUT 04 IS HERE TO SLAY. 🚨🔥

This one is going to test your friendships.

WORKOUT 04: AS ABOVE, SO BELOW. 😈

FOR TIME:

19 Calorie Row + 19 Wall Balls (20/14lb)
Each athlete, one after the other.

THEN…

9 Calorie Row + 9 Wall Balls
Each athlete, one after the other.

10:00 TIME CAP.

The best part? YOU get to choose your team order.

Who’s leading the charge? Who’s bringing it home? Who’s about to discover that 19 wall balls can feel like 190? 🤝🤣

STRATEGY MATTERS.
TRANSITIONS MATTER.
EVERY SECOND MATTERS.

Tag the teammate you’re trusting to bring it home. 👇🔥

*D

12/11/2026

An empty room is just four walls.
It’s the people who walk through the doors that make it something worth belonging to.

Every photo on this wall represents a person who has become part of our story.

The friendships made. The milestones celebrated. The hard days made easier. The ordinary days made extraordinary, simply because of the people we share them with.

We can build the space, buy the equipment and put our name above the door but we could never build what makes this place special without YOU.

You are the heart of CrossFit C*D ♥️

12/11/2026

RYAN GOT HIS FIRST RING MUSCLE-UP!!!! 🥹❤️

and we are all SO bloody proud of him!!!

Moments like this are why we love what we do because behind that one rep is all the work that came before it.

Learning the positions, building the requisite strength, spending real and purposeful time in the progressions before attempting the full movement.

This is why that time matters so much, not just to get you to the movement, but to prepare you to execute it well.

What a moment, what an achievement and what a privilege it is to be part of it.

EVERYBODY SAY RYAN!!! 👏❤️

Ps huge thank you to Papa Butterfly 🦋 for being there to capture the moment for us.

11/11/2026

🚨 YOUR F-LANE GAMES HEAT LIST HAS LANDED 🚨

The teams are LOCKED IN and the heats are SET.
Now we just need you to show up and bring the heat!

Have a look through to find your team and your heat for Workouts 1–3!

Don’t forget:

Doors open: 6:30am

Athlete check-in closes: 7:00am SHARP

First heat kicks off: 7:20am

Captains, tag your teammates, start talking tactics and get ready for a BIG Saturday.

sym
Nathalia Bonilla
Clement Lo
Charlie
Tien Duc (David)
Darshika Pk
Jessie Kumo
Eduardo Schicker
Thomas Aerts
🌓 weirdᴡɪᴢᴀʀᴅ 🌗
Serena Wang
Lea
Den
Catherine
Neharika Bajracharya
Susan Yoon
Niharika Chauhan
Sonia Utgikar
Dani Serrano 🍀
Sandra Stoklossa

LET THE GAMES BEGIN. 🏆

10/11/2026

Still not over last night. 🥹❤️

Sometimes the most important part of being part of a gym has nothing to do with fitness.

It’s these moments where we see the friendships, the conversations, the checking in on each other and the feeling of belonging somewhere.

Knowing that this all happens on a daily basis, just in moments that the rest of us never get to see.

Last night was such a beautiful reminder of how important it is to make time to come together, connect and celebrate the people who make our lives better simply by being in them.

We got a chance to recognise four members, nominated by the very people whose lives they’ve impacted, which made it even more special. 🥹

A huge congratulations to our Community Award winners:

🏆 Juliette Park
🏆 Aimee
🏆 Jerick Rod Gerard Abella
🏆 Devon

We hope that you felt some of the love that you have so regularly and willingly given out to us.

We also have to thank our wonderful friends at LSKD for bringing us all together, for putting this special evening on, for the gifts, the food and the celebration!

The fitness brings us together.
The people make us stay. ♥️

LSKD STORES

09/11/2026

DID SOMEONE SAY F-LANE GAMES WORKOUT 02 📦🔥

Trust us when we say, you do NOT want to underestimate this one. Because 7 minutes is a LONG time when your teammates are relying on you to MOVE!

WORKOUT 02: THE SAND BOX 🏖️

7:00 AMRAP

20 synchro box jumps (24/20”)
Max sandbag over bar (100/80lb)

While one pair tackles the box jumps, the other is accumulating as many sandbag reps as possible.

Box jumps done? SWITCH.

The box jumps set the pace. The sandbag reps build your score.

Which means the faster you move, the sooner your teammates have to move too.

A little teamwork. A lot of communication. And approximately 47 opportunities to yell “HURRY UP” at someone you usually like. 🤝🤣

DON’T SAY WE DIDN’T WARN YOU.

Tag your team mates!!

*D

09/11/2026

KELVIN’S FIRST BAR MUSCLE-UP! 🥹

*sound on for this one*

Karl and Steph were testing camera angles for our Level 4 videos (this is becoming an exact science) when we accidentally captured this moment during lunch class on Thursday, and what a moment it was!

During specific prep, Kelvin worked through chest-to-bar pull-ups, jumping bar muscle-ups and bar muscle-up attempts.

In the first 7-minute AMRAP, he scaled to chest-to-bar pull-ups.

But the second part of the workout? Three minutes to accumulate as many bar muscle-ups as possible.

A great opportunity to keep practising. To attempt, adjust and try again and THAT’S when it happened.

His very first bar muscle-up! 🙌

This is why the details of a class matter.
The preparation, the progressions, the practice and choosing the right opportunities within a workout to continue developing a skill.

Because sometimes the workout isn’t just an opportunity to express the skills you already have.
It’s an opportunity to develop new ones.

CONGRATULATIONS KELVIN! We know this was one of your 2026 goals! 👏

crossfit

09/11/2026

We know you’ve been thinking about it and now our new facility is ready.

Starting this week our trial classes will resume and here’s how we do it differently.

Before you jump into any class at CrossFit C*D, we want to get to know you first.

1. Your training history.
2. Your goals.
3. Your fears.
4. How you want training to change you.

Because at CrossFit C*D, you’re not just “joining a gym.”
You’re stepping into a coached environment where standards matter and people care.

You’ll meet humans from all over the world who once stood exactly where you are and they’re here to support you too. They want to see you win!

You’ll experience real coaching, intentional programming.
Training that’s scalable, repeatable, and built for the long term.

And once you fully step into it?
It will change your life.

Head to our website.
Fill out the form.
Let’s talk.

We’ll take it from there.
All you need to do is fill in the form.

08/11/2026

Just so you know, we treasure and keep every single note and letter you’ve written to us.

Whether they are fading and written on Post-it notes, postcards from overseas or 5 page letters.

Every single word, every unique story, every little expression of heartfelt gratitude. We keep them all.

They live in our home, and at the box because they mean more to us than you could possibly know. We read them often as a constant reminder of why we do this.

Because of you.
You all are the heart of CrossFit C*D.

You always have been ♥️

08/11/2026

F-LANE GAMES WORKOUT 01 HAS ENTERED THE CHAT.

If this one looks a little familiar, that’s because we’ve taken a little inspiration from the 2023 CrossFit Open.

Same same, but F-Lane different. 😈

WORKOUT 1A: REWIND THE TAPE

15:00 AMRAP

5 - 10 - 15 - 20 - 25…
Synchro burpees to bar

After each round:
5 synchro shuttle runs

Working in M/M and F/F pairs, alternating after each round.

WORKOUT 1B: TRUST THE THRUST

Immediately following 1A:

5:00 to establish a 1-rep max thruster for each team member.

Your score? The combined total of everyone’s best lift.

So, 15 minutes to question your fitness, followed immediately by 5 minutes to question your life choices. 🤝💀

IMPORTANT: WORKOUT 01 STARTS AT 7:20AM SHARP.
So, you’ll need to be in the gym and warmed up well before then.

Tag your teammates. Start the group chat negotiations. Let the games begin. 🍿🔥

*D

Address

B1, 321 Flinders Lane
Melbourne, VIC
3000

Opening Hours

Monday	6am - 8pm
Tuesday	6am - 8pm
Wednesday	6am - 8pm
Thursday	6am - 8pm
Friday	6am - 7pm
Saturday	7:30am - 11am
Sunday	8:45am - 11am

Telephone

+61425468293

Website

http://www.crossfitcbd.com.au/

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