Sunday 1 Dec - 2-4pm - Open Gym

No Pilates tomorrow

Saturday 30 Nov - 'Team WOD' - 400m Tyre Flip, 3x 100m Sled Drag, 50 Squats, 50 PushUps, 50 Situps, 400m Run

Today at 11am we are having an outdoor fun day at Lake Alexander with 11Mile to celebrate the excellent year we have had! If you have never tried Stand Up Paddle Boarding (SUP) come and give it a go, it's not even hard! Slack lining on the other hand, now that's a different story…..Or you can just sit on the grass, or in the lake, drinking beer and eating BBQ food.

Wednesday 27 Nov - 100m Run, 100m Lunge Step, 50 Dumbbell Push Press (15/10), 40 Squat, 30 DeadLift (90/60), 20 PushUp, 10 Toes to Bar

Strength - Bench Press
**CFD/CF11M End of Year Get Together**
This Saturday 11am at Lake Alexander.
There will be slack lining and stand up paddle boarding fun to be had.
BYO BBQ food and chair, we will provide beers.
Bring your friends and family along.
It will be a fun day, everyone is invited, don't miss out!

Tuesday 26 Nov - 10 Rnds - 3 MuscleUp, 6 V Sit, 12 Pistol Squat

Strength - Front Squat and Back Squat
**Xmas Timings**
CFD will close 24th, 25th and 26th Dec then again 31st Dec, 1st and 2nd Jan. However, over those 6 days, whenever any of the coaches go in to workout, they will be posting on our FB page to let everyone know what time the gym will open and how long for. Whenever the gym is open, during this time, it will be 'Open Gym' format.
All other days, over the xmas period, will be as per normal timings. 

Sunday 24 Nov - Pilates 11am. Open Gym 2-4pm

If the cyclone happens CFD will close. At this stage it is forecast to hit Monday morning. Keep an eye on our FB page and this page for updates. 

Friday 22 Nov - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Strength - Turkish GetUp and Split Jerk

Sunday 17 Nov - Open Gym 2-4pm

No Pilates today, instead go and check out the last weightlifting comp of the year. It will be held at CrossFit Territory 6/56 Georgina Cres, Yarrawonga.

Friday 15 Nov - 1 RM Clean & Jerk Complex. 1 RM Snatch Complex

Clean Complex - 1 DeadLift, 1 Hang Clean, 1 Clean, 1 Jerk
Snatch Complex- 1 Snatch Grip DeadLift, 1 Hang Snatch, 1 Snatch, 1 OverHead Squat

Monday 11 Nov - 10 - 1 - Burpee, KettleBell Swing (32/24)

Strength - OverHead Squat
Watch out for this group hitting WOD's for the first time this week!
It is with much sadness we declare MaD CrossFit (Wellington, NZ) winners of this years 2013 Trans Tasman Challenge. Unfortunately, for CFD, the banner will come down and be shipped back to NZ. It was SO CLOSE this year .8 of a point between the 2 gyms! Well done to all participants, especially those who only finished On Ramp on Thursday and those who have only recently bought beautiful little babies into the world! 

Sunday 10 Oct - Open Gym 2-4pm

There is no Pilates on today. 
Epic turn out for the MaD comp, so much fun! Once the scores are entered we will know whether or not we get to keep the flag! Despite the final result you guys all worked so hard today and did CFD proud!

Saturday 9 Nov - Annual Trans Tasman Challenge - CFD v MaD

This is the scene from the CFD V MaD Comp last year, don't miss out, it's a great morning. The WOD's are designed so everyone can participate!
All 3 WOD's will be revealed at 8am. We will finish up with a BBQ around 12:30pm, BYO drinks. There is no 3pm session today

Wednesday 6 Oct - 10-8-6-4-2 Burpee Over Box, 50-40-30-20-10 Double Under

Strength - Press and Push Press
This Saturday is the Annual Trans Tasman Challenge. A CrossFit Darwin versus MaD CrossFit (Wellington, NZ) Competition. Start time is 8am. There are 3 WOD's so it will run for a few hours. All WOD's can be scaled so everyone should be there! BBQ and beers to follow around 11:30 - 12noon. Last year CrossFit Darwin were victorious, that is why we have that large flag hanging above the results board. The only way to help ensure the flag stays is to be at CFD this Saturday, 8am. There will be no 3pm session on Saturday.

Monday 4 Oct - Post Challenge Test Day - 1RM DeadLift, 1 RM Front Squat, 400m Run, Max Strict PullUps, 200m Row, Max Unbroken Double Unders (3 attempts)

Looking forward to seeing the gains people have made since doing this test 4 weeks ago.
Compare to 1 Oct

Sunday 3 Oct - 11am Pilates. 2-4pm Open Gym

Homemade Ice Bath!