Friday 1 July - WOD: 'Bergeron Beep Test' - EMOM: 7 Thruster, 7 Pull Ups, 7 Burpees

Strength: 2RM Strict Press, 3RM Back Squat

Wednesday 29 June - WOD: 2 Rounds - 200m Run, Max Seated KettleBell Press; 250m Row, Max Box Step Up; 15x10m Shuttle Run, Max Plate Ground to OverHead


Congratulations Carl, Daly, Paul, Petra and Raj for completing the CF Level 1 Trainers course.

Monday 27 June - WOD: 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 OverHead Squat, 50 - 40 - 30 - 20 - 10 - 20 - 30 - 40 - 50 Double Under


WHAT A WEEKEND for CFD! 
Started with the infamous Devil's Mile @ Casuarina Beach. Some of them veterans of the mile and others, first timers. All embracing and enjoying the hurt together! 
Then an absolute massive effort on Sunday for the Beer Can Regatta. Thanks to everyone who did us proud in the tug-o-war, making it to the final. Special mention to Leo for winning both, the Iron Man and Kayak Competitions, dominating the field!
Keep saving those FitAid cans and next year we'll crush it in the Battle For Mindil!!

Sunday 26 June - Beer Can Regatta 10:30am - 5:30pm

Today is the Beer Can Regatta, with events happening from 10:30am-17:30pm.
CFD will have a Cabana set up all day down there, as we await the incredible engineering feat of CrossFit Darwin’s FitAid Fun Boat to sail gloriously in this years Regatta.
Before that, there’s Tug-o-war, thong throwing, a fitness comp and other fun stuff!
Make sure to bring Sun protection, water and food!
P.S.: CFD is closed again today for the Level 1 Course. 

Saturday 25 June - Devils Mile: 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry, 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl

Session times are 8:30am and 4pm. 
Park in the first carpark before De La Plage. It’s a short walk to the beach from there.
 Bring sun protection, plenty of water and a hat.
Bring a friend, partner or dog!

Friday 24 June - WOD: For Time - 30 Muscle Up or AMRAP of 5 Pull Ups, 5 Ring Dips


Strength - 3RM Front Squat
Core Finisher

Wednesday 22 June - 'Diane' 21 - 15 - 9 DeadLift, HandStand Push Up


Skills WOD: HandStand Hold or Walk Practice, Pistol Squats, Triple Unders

Monday 20 June - WOD: AMRAP - 5 Chest to Bar Pull Up, 5 Clean & Jerk; AMRAP - 5 Toes to Bar, 5 Thruster; AMRAP - 5 Knees to Elbows, 5 Squat Snatch

NTPA President Paul McCue presented Constable Patrick Hyland with the Glen Huitson Medal for the most consistent application throughout the course.
Amazing job Paddy!

Sunday 19 June - 10 - 11 Open Gym & WOD


WOD: 1K Run, In Any Time Remaining: 10 Reverse Burpees, 10 Box Jump Over; 800m Run, In Any Time Remaining: 10 Burpee Pull Up, 10 Box Jump; 400m Farmers Carry, In Any Time Remaining: 10 Burpee Box Jump, 10 Box Step Up

Friday 17 June - WOD: 3 Rounds - Toes to Bar, Pistol Squat, Wall Climb

Strength: 1RM Dumbbell Squat Snatch

Wednesday 15 June - WOD: 11 Rounds - 5 Double Dumbbell Squat Clean & Jerk, 7 V-Sit, 9 Cal Row


Skills WOD: HandStand Hold or Walk Practice

Sunday 12 June - 10 - 11 Open Gym & WOD


WOD: 50 - 40 - 30 - 20 - 10
Box Step Up, Sit Up, Kettlebell DeadLift.
* 400m Run after each round

Tuesday 7 June - WOD: 5 Rounds - 2 DeadBall Over Shoulder, 4x10m DeadBall Carry, 200m Run, 15/12 Cals


Skills WOD: L-Sit Rope Climb, Strict Ring Muscle Up, Bar Muscle Up, Free Standing HandStand Push Up

Sunday 5 June - 10 - 11am Open Gym & WOD


WOD: Up Ladder - Slam Ball, V-Sit, Push Up; AMRAP - 1 Wall Climb, 5 Knees to Elbows, 10 Box Jump Over; 3 Rounds - 200m Run, 250m Row, 10 Cals Bike or Ski