Saturday 11 Sep - 400m Run, 21 KB Swing (24/16), 21 Burpees, 200m Run, 15 KB Swing, 15 Double Unders, 100m Run, 9 KB Swing, 9 Ring Dips

So it seems there is a bit of a tradition forming after the Saturday 8am session - breakfast at the markets!! I will be there this week for a crepe - not paleo I know but Paula highly recommends them and a cheat meal once a week is good for the soul!! So get up early, get your WOD done and join us for a market breakfast!!

Friday 10 Sep - 4x3 DeadLift

Another Paleo Challenge will begin on Oct 1st - this time it's serious! Food diaries to be kept, sharing of recipes and also burpees to make up for non paleo moments!!

Thursday 9 Sep - Barbell Complex (50/35)- 7 Rounds - 5 DeadLift, 5 Hang Power Clean, 5 Push Press, 5 Front Squat - Rest 1 min between rounds

 The bar is not to touch the ground during a round. If it does there is small 10 Burpee reward before you pick it up again!!

Wednesday 8 Sep - 2 Rnds - Run 400m, 10 Front Squats (30/40), 20 Knees to Elbows, 30 Tyre Jumps

Kathryn, Nadine and Jess - The CrossFit Synchronised SitUp Team

Tue 7 Sep - 3 Rnds - 10 Wall Balls, 20 PushUps, 30 Squats, 40 SitUps, 200m Run

 CrossFit Darwin's first ever Corporate Challenge kicked off today.

Welcome aboard Konekt, you guys were great - squatting and skipping machines!! I am really looking forward to measuring the gains you will all make over the next 10 weeks!

Monday 6 Sep - 'Fran' - 21-15-9 Thruster (40/30), PullUp

What a great way to start the week. To those who are already familiar with Fran compare to http://www.crossfitdarwin.com/2010/05/wednesday-26-may-fran-21-15-9.html and for all those new to CFD now is your opportunity to meet her!!

Sunday 5 Sep - Open Gym

Just to let those in Defence know, if you deploy on Operations or Exercise your monthly memberships are put on hold until you return. If you have a 10 pass they never expire anyway.