Thursday 29 Jan - 5 Rnd - 1 Min WallBall, 30sec Rest. 4 Rnd - 1 Min Burpee, 30 sec rest. 3 Rnd - 1 Min Double Under, 30 sec Rest

Counter Punch is a boxing program that identifies young people who may have issues with anger, self esteem or confidence, or who lack positive coping strategies. If you would like to see how successful this program has been in turning lives around then watch the ABC documentary here.
Every year Counter Punch run a charity boxing match and this year Micah and Felicity are getting in the ring!
To support this excellent cause please go to their respective fundraising pages. For Micah's click here and Felicity's click here

Tuesday 27 Jan - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

 Compare to 11 Aug
Strength - Clean & Jerk
Good lifting on the weekend guys, first comp for Jana and Mitch, 2nd comp for Wes and Faith. Thanks to Jez and Jess from 11Mile for joining our teams!

Sunday 25 Jan - Open Gym 2-4pm

Monday (Australia Day) session times are 8am and 3pm
Northern Territory Weightlifting Association competition today (Sunday), held at CrossFit Territory, Yarrawonga.
Lifting will start at 11am. There are a few CrossFit Darwin members lifting so feel free to come out and cheer them on.

Tuesday 20 Jan - 30-20-10 - Power Clean (50/35), Over The Bar Burpee

 Strength - Clean Complex and Snatch Complex

Sunday 11 Jan - Open Gym 2-4pm

First On Ramp group for 2015 (and Braden)

Saturday 10 Jan - 'Fight Gone Bad' - 3 Rnds - 1 Min WallBall, 1 Min SumoDeadLift HighPull (35/25),1 Min Box Jump, 1 Min PushPress (35/25), 1 Min Row, 1 Min Rest

Compare to 25 Jul
Unfortunately for CFD Rhys moved to Perth this week. Thanks so much for all your help Rhys and for always taking the time to help others improve. We will all miss your huge personality and those shorts.....
11 Mile have a free intro session at 10am today (Saturday). If you know of anyone that wants to try CF let them know. 2/104 McKinnon Rd, Pinelands.

Thursday 8 Jan - 7 Min AMRAP - Muscle Up

Strength - Snatch and Clean & Jerk

Friday 2nd Jan - 'Jenny' - 20 Min AMRAP - 20 OverHead Squat (20/15), 20 Back Squat (20/15), 400m Run

Strength - Squat Complex
All session times back to normal as of today