Friday 28 Dec - 50-40-30-20-10 Box Jump, Double Under, 15-10-5 Toes To Bar, KettleBell Swing (32/24)

Strength - Push Press

Session times are 9am, 10am, 4pm and 5:30pm

Thursday 27 Dec - 'Nancy' - 5 Rnds - 400m Run, 15 OverHead Squat (40/30)

Strength - OverHead Squat

Excellent turnout today at the ad-hoc Boxing Day Open Gym, plenty of CrossFitters, NT weightlifters and NT Police Recruits!

Sessions times today and tomorrow (Thur and Fri) are 9am, 10am, 4pm and 5:30pm

Wednesday 26 Dec - Rest Day

Today EVERYONE should be at Lake Alexander for a CFD Family Boxing Day Picnic! From midday, bring all your left over xmas food and any fun stuff like cricket gear, unicycles, footballs etc. This will be an excellent day, don't miss it!
Session times for Thursday and Friday are 9am, 10am, 4pm and 5:30pm

Tuesday 25 Dec - Rest Day

MERRY CHRISTMAS CROSSFITTERS!!

Eat big today, you have all earned it!

Monday 24 Dec - Rest Day

Enjoy your last minute xmas shopping everybody!

Sunday 23 Dec - Open Gym 2-4pm

CFD is closed for the next 3 days, Mon, Tue and Wed. However, if any of the trainers open up the gym over these days we will let you know on the CFD Facebook page. There will be no coaching during these times, just an opportunity to get some WOD time in over xmas.

Saturday 22nd Dec - 'Choice Day'. Choose one of the following WOD #1 - 'Karen' - 150 WallBall. WOD #2 - 150 Burpees. WOD #3 - 'Murph' - 1.6k Run, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run

Today you can choose what time domain you work in. WOD #1 will take 12mins or less. WOD # 2 will take 18 mins or less and WOD #3 will take 30-45 mins. 

'Murph' should be done in a 10kg weighted vest, the reps can be partitioned as required but not the runs. If you like the look of 'Murph' but don't like the look of the distance or reps it can be scaled to a '1/2 Murph'