Sunday 1 Sep - Open Gym 2-4pm

Pilates at 11am. We have a breezy space, mats, Sophie and sweet tunes. It's a beautiful hour!

Tuesday 27 Aug - 'Fran' - 21-15-9 - Thruster (40/30), PullUp

Don't forget to register for Candy Jam here. CrossFit Darwin has a team registered, join it!
Compare to 17 May
Strength - OverHead Squat

Monday 26 Aug - 5 Rnds - 3 Min AMRAP - 3 Power Clean (60/40), 6 Box Jump, 9 PushUp

The lovely ladies of 4pm
1 Min Rest between Rounds
Strength - Power Clean

Sunday 25 Aug - Open Gym 2-4pm

Miss any of the WOD's this week? Get it done at Open Gym!
Reminder, no Pilates today.

Saturday 24 Aug - 'Partner WOD' - 35 Min AMRAP - 100m Run, 10m Bear Crawl, 10m Broad Jump, 10 Plate Burpees

Adam B, Scotty and Michael J are all off to Brisbane this weekend for their CrossFit Level 1 Course. It is an excellent weekend, they will come back CF smart and pass it on to all of you!
There is NO PILATES on this Sunday, Sophie is away. 

Friday 23 Aug - 20-15-10-5 PullUp, Squat, Dumbbell Press (15/10).

After each set 1 Rope Climb and 1 Wall Climb
Strength - Bench Press
If you don't have a pair of Nano's yet talk to Sam.

Monday 19 Aug - 5 Rnds - 1 Min Handstand PushUps, 1 Min Pistol Squats, 1 Min Knees To Elbows, 1 Min Rest

Nell is a daily inspiration to us all. Darwin's fittest baby is due in 5 weeks!
Strength - Push Press and Jerk

Sunday 18 Aug - Open Gym - 2-4pm

Pilates at 11am

Saturday 17 Aug - 10-1 - WallBall, Burpee, 10-1 - Box Jump, Dumbbell Snatch (20/15), 10-1 - KettleBell Swing (24/16) SitUp

There is a free intro session at CrossFit 11 Mile at 10am today (Saturday) with Aaron and Amy. Also, as of this Sunday, 11 Mile will kick off Open Gym sessions. The doors will be open from 10am-12 noon for you to lift, improve, WOD or hang out! Remember, your CFD membership is also an 11M membership so make the most of both boxes.

Thursday 15 Aug - 20 Min AMRAP - 5 Burpee PullUp, 10 Single Arm Dumbbell Thruster (15/10), 20 SitUp

The Candy Jam 5k Fun Run is on Saturday 14th Sep at 4pm, with an after party from 5pm. We have a CrossFit Darwin team, that you can join, when you register here. There is also an FB page you can check out here. Get in early and register incase it's a sell out! Should be a lot of colourful fun!

Tuesday 13 Aug - 5 Min AMRAP - 7 Power Snatch (50/35), 7 Ring Dip. Rest 2 Mins. 5 Min AMRAP - 7 Snatch Grip DeadLift (50/35), 7 Toes To Bar

The August On Ramp group, graduated and ready to WOD!
Strength - Snatch Complex

Sunday 11 Aug - Open Gym 2-4pm

Good luck to anyone from CFD on the Mandorah to City ride today, bring on that beer at the finish line!

Thursday 8 Aug - 12 Min AMRAP - 11 Thruster (40/30), 11 PullUp

Strength - Back Squat and Front Squat

Wednesday 7 Aug - 2 Rnds - 500m Row, 400m Run, 200m Farmers Carry (16/12), 100m Bear Crawl

Sam competing at the Again Faster comp in Brisbane on the weekend. Go…….Sam!
Strength - Push Press and Push Jerk

Tuesday 6 Aug - 'Mural WOD' - 10 Snatch (60/40), 20 KettleBell Swing (32/24), 30 Chest To Bar PullUp, 40 Box Jump

Stine, Scotty and Nick looking happy after the Katherine Ultra Challenge, good work guys.
Thanks for the WOD idea Daly, good one!
Strength - Hang Snatch, Snatch, OverHead Squat

Friday 2 Aug - 100 OverHead Squat (40/30)

Strength - OverHead Squat