Sunday 29 Jan - Open Gym 2-4pm

There is an NTWA weightlifting comp being held at CrossFit Territory in Yarrawonga today (Sunday). Starts at 11am. There will be a couple of CFD lifters taking to the platform so if you get a chance please go out and support them.

Friday 27 Jan - 20cal Row, 30 Chest To Bar PullUp, 40 WallBall

Strength - PullUp and Dip

Tuesday 24 Jan - 10-1 - DeadLift (60/40), Hang Clean (60/40), Shoulder To OverHead (60/40)

Strength - Barbell Complex
The sessions for Australia Day (Thursday) will be 8:30am and 10am

Friday 20 Jan - 5-4-3-2-1 - Bar MuscleUp, Press (50/35)

Rob taking The Darwin Dragons thorough a lifting session last weekend
Strength - Bench Press

Tuesday 17 Jan - 'Tabata' - Strict PullUp, Ring PushUp, V-Sit, Goblet Squat (16/12)

There is a 5 min break between each movement. In that break Run 400m then rest the remainder of the time.

Monday 16 Jan - 'Elizabeth' - 21-15-9 - Clean (60/40), Ring Dip

The first On Ramp group of 2017, pulling weird faces so they should fit right in!
Skills WOD - 10 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat, 15sec 1 Arm Hang

Sunday 15 Jan - Open Gym 2-4pm

63kg deadlift at 63 years old. Good work mum!

Saturday 14 Jan - 1K Run then 5 Rnds - 20 KettleBell Swing (24/16), 20 WallBall, 20 Box Jump. Then 1K Run

In all the excitement of Xmas and New Years I forgot to post about this momentous occasion. 
Hayley and Mark have made their family even bigger with the early arrival of Zander Marley Chadwick, well done guys, looking forward to seeing him at CFD soon.

Saturday 7 Jan - 'Hopper Deck'

A deck where every card is a different WOD. 
As each card is drawn the group decides yes or no. 
Yes means we do that WOD, no means we do 10 burpees then choose another card.
Always a fun one!
New 10am Saturday session starts today.

Friday 6 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Of course holidays are also great for overhead squatting people on exotic beaches

Thursday 5 Jan - 'Partner WOD' - 15cal AirBike, 15 KettleBell Swing (24/16), 15 PushUp

Holidays are also good for doing handstands in other countries
1 works, 1 rests, swap every 15 reps.

Wednesday 4 Jan - 6 Rnd - 10 PullUp, 40 DoubleUnder, 1 Rope Climb

Holidays are for visiting other CF gyms!
Strength - PushJerk

Monday 2 Jan - Rest Day