Sunday 1 Jan - Open Gym 11am - 12:30pm

Today at 11am we are doing a hero WOD called 'Whitman' - 7 Rnd - 15 KB Swing (24/16), 15 Power Clean (40/30), 15 Box Jump.
 As it's New Year's Day we are adding a 2016m Row buy in and a 2017m AirBike cash out. 
Anybody is welcome to join in on this WOD or you can do your own thing.
Start the new year off right! 

Thursday 29 Dec - 6 Rnds - 11 PushUp, 22 SitUp, 33 Squat

Strength - Hang Power Clean and Hang Clean

Wednesday 28 Dec - 7 Min AMRAP - Dumbbell Thruster (15/10)

The boys watching their Dad and Uncles during a rope climbing race
Strength - OverHead Squat

Tuesday 27 Dec - 35 Min AMRAP - 1K Run, 1K Row, 800m Run, 800m Row, 600m Run, 600m Row, Max Burpees in Time Remaining

You know you need this!
All session times as per the regular schedule today.

Monday 26 Dec - Rest Day

Friday 23 Dec - 20 Min AMRAP - 20 HandStand PushUp, 40 Box Jump

It's Beer & Pizza Night at CFD!
From 6:30pm, after the last WOD. It's free but if you want anything other than beer or cider to drink then please BYO.

Thursday 22 Dec - 20cal AirBike, 75 Squat, 20cal Row, 75 SitUp

Strength - Back Squat

Wednesday 21 Dec - 3RM Cluster. 3RM PullUp

Skills WOD - 5 Rnd - 10m HandStand Walk, 3 L-Sit PullUp

Sunday 18 Dec - Open Gym 2-4pm

Saturday 17 Dec - Team of 4 WOD - 300 cal Row, 300 cal Bike, 300 Thruster (20/15), 300 Burpee Box Jump

Please note the Saturday 8am session has changed to 8:30am
We will also be having a FREE BBQ from 9:30am Saturday. This is to launch the new Canya Ap that will either make your life easier or your business more profitable. See Daly at the BBQ for all the details. 

Friday 16 Dec - 10 Rnd - 3 Power Snatch (50/35), 7 Over The Bar Burpee

Skills WOD - 4 Rnd - 3 MuscleUp, 6 HandStand PushUp, 12 Pistol Squat

Wednesday 14 Dec - 6 Rnds - Every 2min 30sec - 3 Press, 5 PushPress, 7 PushJerk

Not long now Hayley!
Strength - Press, PushPress, PushJerk
The 5:30am session is cancelled until further notice. Hopefully the issues we are having can be resolved soon. I will keep everyone posted. 

Tuesday 13 Dec - 9 Min AMRAP - 500m Row, 10 Rope Climb. 3 Min Rest. 9 Min AMRAP - 100 Double Under, 10 Wall Climb. 3 Min Rest. 9 Min AMRAP - 30 Mountain Climber, 10 DeadBall Over Shoulder (60/40)

Everyone at CFD would like to wish Big Tony all the very best for the future as he leaves Darwin for his next life adventure. Thanks for everything Tony, you will be missed. 
**There will be no 5:30am session today (Tuesday). Apologies for the late notice.**

Monday 12 Dec - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

The December On Ramp group, ready to WOD through their Xmas holidays and end the year on a fit and healthy note.
Strength - DeadLift

Sunday 11 Dec - Open Gym 2-4pm

Friday 9 Dec - 21-15-9 - Toes To Bar, Power Clean (50/35)

Strength - Power Clean

Wednesday 7 Dec - 3 Rnds - In 4 Mins - Run 400m, Max WallBall. 3 Rnds - In 3 Mins - Run 200m, Max WallBall

Skills - HandStand Walking, MuscleUp, Seated Box Jump

Tuesday 6 Dec - 16 Min Up Ladder - PushUp, V-Sit, Ring Row, Squat

Rest at the 7 Min mark for 2 Mins. 
Strength - Static Holds

Sunday 4 Dec - Open Gym 2-4pm

Saturday 3 Dec - 'Fight Gone Bad' - 3 Rnd - 1 Min WallBall, 1 Min Sumo DeadLift HighPull (35/25), 1 Min - Box Jump, 1 Min - PushPress (35/25), 1 Min - Row

There is also the option to complete 5 Rnds of Fight Gone Bad - The Championship Edition!

Friday 2 Dec- 15 Min AMRAP - 20 Burpee, 20 Pistol Squat, 200m Run

Skills WOD - 3 Rnd - 3 Rope Climb, 30 DoubleUnder. 2 Rnd - 3 Bar MuscleUp, 20 Dumbbell Squat Snatch (20/15). 1 Rnd - 3 MuscleUp, 10 Triple Under