Wednesdy 1 Jul - Run 400m Then 10-1 - Knees To Elbows, 10 - 1 - Hang Power Snatch (40/30), then 400m Run

 Strength - Snatch Complex
No 6pm or 7pm session tonight for Territory Day Fireworks. The streets are a warzone! Stay indoors or go to an organised display.

Tuesday 30 Jun - 7 Min Up Ladder - Bench Press (40/30), DeadLift (100/70). 3 Min Rest. 7 Min Up Ladder - 10m Sprint, 10 Double Under. 3 Min Rest. 7 Min Up Ladder - Rope Climb, Wall Climb

All the lifts were covered at the NTWA/DPI 5 Lift Comp on Sunday! Such a great day. Well done to all those who competed and thanks for all the crowd support. 
Next big day is this Saturday at CrossFit Top End for the first NorFit of 2015. If you are not interested in spending your entire Saturday working out but you would still like to be involved please let me know. They are still looking for judges and people to help out on the day with things like equipment moving. Volunteers are what makes the day a success so any help would be very much appreciated.

Sunday 28 Jun - 12 Noon - 5 Lift Comp

No Open Gym today as CFD is hosting the Inaugural DPI/NTWA 5 Lift Comp. Come along and check it out from 12 noon onwards.

Saturday 27 Jun - 'Double Tabata' - 40sec Work, 20sec Rest - 5 Rnds - WallBalls. 5 Rnds - Bear Crawl. 5 Rnds - Burpee PullUps. 5 Rnds - Double Unders. 3 Mins Rest between each station.

Very exciting news today, Matt and Billee have a son, Levi George Martin.
Remember no Open Gym tomorrow (Sunday). Come down from 12noon to check out the 5 lift comp we are hosting instead.

Thursday 25 Jun - 21 Thruster (40/30), 10 Over The Bar Burpee, 15 Thruster, 10 Over The Bar Burpee, 9 Thruster, 9 Over The Bar Burpee, Run 1K

 Yin Yoga with CJ is ON tonight (Thursday) at 7pm. Bring a towel or yoga mat and $10.

Wednesday 24 Jun - 9 Min AMRAP - 3 MuscleUp, 6 HandStand PushUp, 9 DeadLift (100/70)

Strength - DeadLift and Sumo DeadLift
Below are some important schedule changes to put in your calender.
 This Thursday at 7pm we have a Yin Yoga session. Cost $10.
 Every Monday, Wednesday and Friday during the school holidays we have a 9:15am session.
This Sunday 28th Jun there will be no open gym as CFD is hosting a NTWA/DPI 5 Lift Comp.
 On Wednesday 1st July there will be no 6pm or 7pm session due to Territory Day Fireworks.
 Next Saturday 4th July there will be an 8am session but no 3pm session due to NorFit.
You can still register for the 5 Lift Comp and NorFit.

Tuesday 23 Jun - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Some great lifting on display at the NTWA comp last Sunday. Special mention goes to Jana for achieving a D grade ranking and Sam B grade. Jana and Sam are now both ranked 4th in their weight categories on the Australian Weightlifting Federation Rankings. Great work guys!
Compare to 27 Jan
Strength - Weighted PullUp

Monday 22 Jun - EMOM - 20 Mins - 5 Plate Ground To OverHead, 1 Burpee. Add an extra burpee every minute.

A very exciting week for CFD with 2 babies in 2 days. Congratulations to Dave T and Kaz on the safe arrival of beautiful little Joy. Also to Donna and Troy for introducing the not so little Micah into the world. Well done to Donna for continuing to CrossFit all through pregnancy.
Strength WOD - 5 Rnds - 30sec Squat Cleans (60/40), 30sec Rest 
There is a 9:15am session starting today. It will be run Monday, Wednesday and Friday during the school holidays.

Sunday 21 Jun - Open Gym 2-4pm

June On Ramp, ready for their first week of training.
If you have entered into the 5 lift comp next weekend Open Gym would be a good time to work out your start weights for each lift.

Friday 19 Jun - 10 Rnds - 5 Burpee Box Jump, 7 Toes To Bar

 Strength - Jerk Complex

Thursday 18 Jun - 15-12-9 - Row (cal), Ring PushUp, Squat Clean (60/40). After every round run 400m.

Ronan and Sonia representing well at CrossFit Life Spark in Dubai. Unfortunately, for us, these 2 have decided to call Canada home for a while. Good luck guys but we all hope you move back soon!
This means no more 'Yin Yoga with Sonia' sessions on Thursday nights. I have however found a replacement. CJ, from Sunset Yoga Darwin is running a Yin Yoga session for us at CFD next Thursday 25th June at 7pm. If this session is well supported it will continue. Cost is $10 per person.

Wednesday 17 Jun - 5 Rope Climb, 50m Bear Crawl, 40 Dumbbell Snatch (20/15), 40m Bear Crawl, 30 Pistol Squat, 30m Bear Crawl, 20 PullUp, 20m Bear Crawl, 10 KettleBell Thruster (16/12), 10m Bear Crawl

 Skills WOD - 2 Rnds - 2 Mins MuscleUp, 2 Mins Strict HandStand PushUp, 2 Mins Triple Unders
If you want to enter this lifting comp but have not put your name up on the board at CFD yet then go to the Darwin Power Sports website here and fill out a registration form under the events tab. Be quick if you are keen as this comp is capped at 20 male and 20 female

Monday 15 Jun - 7 Min AMRAP - 7 Power Snatch (50/35), 28 Double Under

Strength - Power Snatch and Hang Snatch

Sunday 14 Jun - Open Gym 2-4pm

Looking for something to do between City to Surf and Open Gym? Come and check out the weightlifting comp from 11am at 'Training for Warriors' 40 Cavenagh St, Darwin.

Thursday 11 Jun - 5-4-3-2-1 - Bar Muscle Up, 50-40-30-20-10 - Lunge Step

Strength - Sled Push and Snatch Balance

Sunday 7 Jun - Open Gym 2-4pm

Last weekend CFD was fortunate enough to host Damon Kelly for a few weightlifting seminars. It was a great weekend where everybody improved on their form in the olympic lifts. Hopefully he will be back soon.

Tuesday 2 Jun - 2 Rnds - 1K Run , 50 Burpee

Skills WOD - 2 Rnds - 2 Mins  MuscleUp, 2 Mins HandStand Walking, 2 Mins Pistol Squat