Friday 28 Oct - 5-1 Wall Climb, Rope Climb with 10 KB Swing/Squat each round

Thursday 27 Oct - Row 1k, 100 MedBall OverHead Squats, Run 1k

The number of people getting DeadLift PB's today was out of control, seriously you guys were incredible! 

Speaking of strong the members of CFD have been called upon! The Darwin Dragon Boat Club have requested our help to lift a boat out of the water onto a trailer on Sunday. It is in the Lagoon at The Waterfront (near the wave pool). If you are keen to lend a hand be there at 9:30am then we will have breakfast afterward - fun!

Wednesday 26 Oct - DeadLift 1-1-1-1-1-1-1

People often ask me if kids can do CrossFit - I think they could show us how it's done!

Tuesday 25 Oct - 'Dirty Thirty' - 30 Box Jump, 30 Jumping PullUp, 30 KB Swing (16/12), 30 Lunges, 30 Knees To Elbows, 30 Push Press (20/15), 30 Back Extension, 30 Wall Ball, 30 Burpee, 30 Double Under

 

Compare to 21 May

Monday 24 Oct - Run 200m, 10 HandStand PushUps, Run 200m, 10 1 Legged Squats, Run 200m, 1 min L Sit Hold, Run 200m, 1 min Hang from Bar, Run 200m, 10 Squat Snatch (60/40)

Sunday 23 Oct - Open Gym 2-4pm

 

Late notice but there is a Triathlon Sunday morning (7am) at Lake Alexander with the Darwin Tri Club, details here - get there!!

Saturday 22 Oct - 400m Overhead Barbell Carry (20/15), 10 Bar Facing Burpees, 10 Thrusters (20/15), 400m Med Ball Carry, 10 Lateral Jumps, 10 WallBalls, 400m DB Farmers Carry (15/10), 10 Lateral Jumps 10 DB Squat Clean