Strength - Hang Power Snatch and Power Snatch
Wednesday 14 Nov - 50 WallBall, 40 KettleBell Swing (24/16), 30 Box Jump, 20 Ring PushUp, 10m HandStand Walk, 400m Farmers Carry (15/10)
Not many tickets left for the Darwin v Adelaide Roller Derby. This Saturday night, doors open 6pm, bout starts at 7pm. Go Erin!!! Click to here to order tickets.
Strength - Push Press
Strength - Push Press
Sunday 11 Nov - Open Gym 2-4pm
Epic turn out for our comp against MaD! What an outstanding morning. Excellent work to everyone. I don't think there will be many at Open Gym tomorrow…. Rest Day!
Results will be out soon.
Saturday 10 Nov - 'Trans-Tasman Challenge'
The 3 WOD's will be revealed at 8am Saturday.
When that banner pictured is hanging on the CFD wall next week (and it will be) it will be very rewarding to look at it knowing you contributed to our success. The WOD's are suitable for everyone, so be there!
Bring whatever you would like to drink afterwards, we will provide a BBQ breakfast.
Friday 9 Nov - 'OPT Flight Simulator' - Double Under 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Compare to 16 Aug
Come in and make friends with Double Unders. There is a 20min time cap on this one, so if nothing else it will be a 20min practice session.
Strength - Bench Press.
The newest On Ramp graduates are ready to hit the main group sessions - look out for them, introduce yourselves and help them out.
THIS SATURDAY 8AM is our inaugural Trans Tasman Challange. It is a friendly, fun competition between CFD and our good friends at MaD CrossFit in NZ. All 3 WODs have been designed to suit EVERY CrossFitter, so rock up at 8am Saturday morning like any other Saturday morning, participate in 3 short WOD's then at around 10am we will have a delicious egg and bacon BBQ. BYO beers, nothing like a BBQ breakfast beer!
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