Friday 30 Nov - 3 Rnd - 50 KettleBell Swing (24/16), 10 Clean & Jerk (60/40)

Strength - Clean & Jerk Complex
Today is the last day for The Rowvember Challenge. It most certainty has been a challenge! 
The pure grit and dedication shown by those who rowed 20 mins everyday has been awe inspiring.
Let’s never do it again!

Sunday 25 Nov - Open Gym 2-4pm

The final weightlifting meet on the 2018 NTWA calander will be held today at Training For Warriors Gym, 30 Daly St, Darwin. 
Ladies lift from 11am, Men from approx 12:30pm. Come in and check it out. Cheer on the CFD crew, along with other local lifters. Who knows, it may even inspire you to enter the next one!

Saturday 24 Nov - The 7th Annual Trans Tasman Challenge

The Trans Tasman Challenge is a competition between CFD and MaD CrossFit, (Wellington NZ).
The winner earns the right to hang the banner in their gym until the following year.
3 workouts over 2 hours will take place in our respective gyms, with the scores of the top 10 finishers contributing to the gyms score. 
The workouts will be briefed at 8:30am, 10am and 4pm.
This is a competition for everyone, max participation is encouraged!

Wednesday 21 Nov - 15 Bar MuscleUp, 100 Double Under, 10 Ring MuscleUp, 75 DoubleUnder, 5 Ring HandStand PushUp, 50 Double Under

Skills WOD - 15 Min AMRAP - 9m HandStand Walk, 15 sec Inverted Hang, 21 Pistol Squat

Tuesday 20 Nov - 10-1 - Press (40/30), Dumbbell Squat Clean (20/15), DeadBall DeadLift (60/40)

A massive effort from Sam this weekend at The Torian Pro.
8 gruelling WODs over 2 days, in a stacked field of athletes. 
Finishing 16th overall is epic, well done!

Sunday 18 Nov - Open Gym 2-4pm

Free Intro Session 10am

Friday 16 Nov - 12 Min AMRAP - 9 Toes To Bar, 18m KettleBell Front Rack Lunge (24/16)

Skills - HandStand Walking, Strict MuscleUp

Friday 9 Nov - 30 MuscleUp

Skill- 1RM Box Jump

Monday 5 Nov - 3RM Press, 2RM Push Press, 1RM Split Jerk

Finisher - 7 Min AMRAP - 7 Burpee PullUp, 14 Goblet Squat

Friday 2 Nov - ‘Lynne’ - 5 Rnd - Max Bench Press, Max PullUps

Rest as required between rounds