Tuesday 30 Jan - 2 Min Row, 2 Min Burpee, 2 Min Rest, 2 Min AirBike, 2 Min Burpee, 2 Min Rest, 2 Min SkiErg, 2 Min Burpee, 2 Min Rest, 2 Min Double Under, 2 Min Burpee

CFD were well represented at NTWA's first comp for 2018 on Sunday. 
Well done to all the first time lifters, it takes a lot of courage to step on the platform and you should all be very proud. Congrats to Sammy and Kelly R for taking 1st and 3rd place in the female division and to Lachlan for best male junior.
Also, to the hard working bar loaders, Andrew, Tim, Dan and Marco, thank you.

Sunday 28 Jan - Olympic Weightlifting Competition

Today CFD is hosting NT Weightlifting Association's first meet for 2018. 
The action starts at 11am with the female lifters. The men will start at around 12:30pm.
Come on in and check it out.
There will be no Open Gym today

Wednesday 24 Jan - 7 Power Snatch (50/35), 15 HandStand PushUp, 7 Power Snatch, 10 HandStand PushUp, 7 Power Snatch, 5 HandStand PushUp

Skills WOD - 6 Min AMRAP -  3 Bar Muscle Up, 10 Triple Under
Strength - Power Snatch

Friday 19 Jan - 25 Hang Power Clean, 20 PushJerk

Strength - 7 Rnds - Every 90 sec - 1 Power Clean, 1 Push Jerk, 1 Split Jerk

Friday 12 Jan - 15 OverHead Squat (40/30), Run 400m, 15 OverHead Squat, Row 500m, 15 OverHead Squat, SkiErg 500m, 15 OverHead Squat, AirBike 25cal

Strength - OverHead Squat
This Saturday is Bring A Friend Day. At either the 8:30am, 10am or 4pm session encourage a mate to join in the fun!

Tuesday 9 Jan - 1 Min SkiErg, 1 Min Squat, 1 Min Row, 1 Min PushUp, 1 Min AirBike, 1 Min V-Sit

Skills WOD - 10 Min AMRAP - 3 L-Sit PullUp, 6 Strict HandStand PushUp, 9 Pistol Squat
Strength - Back Squat

Sunday 7 Jan - Open Gym 2-4pm

Free Intro Session 10am Today

Tuesday 2 Jan - 21-15-9 - Dumbbell Thruster (15/10), Row (cal), Lateral Jump

Strength - Back Squat
All sessions times are back to normal