Wednesday 3 Apr - 8 Min AMRAP - 10 PullUp, 15 WallBall, 20 Double Under

Strength - Back Squat and Press

The Blood Sweat and Fears Teams, representing 2 local radio stations, will be joining us tonight for the 6pm session. 

It will not be the posted WOD, I have something special planned….. If you were planning on doing the 6pm session and do not want a surprise WOD then do either the 5pm or 7pm session tonight. Otherwise, join one of the CFD teams at 6pm to go up against the 2 BS&F teams. Alternatively, turn up at 6pm to cheer along all of the teams!

Tuesday 2 Apr - 3 Rnds - 800m Run, 20 Dumbbell OverHead Squat (15/10), 10 Burpee PullUp

Who is this??? Clue - Miss Aerobics NT 1995….

Monday 1 Apr - 'Team WOD' - WOD #1 - 3 Rnds - 1x Sled Push, 200m Plate Carry. WOD #2 - 60 KettleBell Swing (16/12), 50 Box Jump, 40 SitUp, 30 MedBall Clean

Pete B auditioning for the next Solo Man ad!
8am and 3pm are the session timings for today

Sunday 31 Mar - Open Gym 2-4pm

Rob and Sophie checking out other CrossFit boxes while on holidays

Come in to Open Gym and get WOD 13.4 done if you need to, otherwise come in and practice what you think might be in 13.5

Saturday 30 Mar - Games WOD 13.4 - 7 MIN AMRAP - 3 Clean & Jerk (61/43), 3 Toes to Bar, 6 Clean & Jerk, 6 Toes to Bar, 9 Clean & Jerk, 9 Toes To Bar. Continue adding 3 reps to each movement each round until time elapses

Normal Saturday timings, 8am and 3pm. 

CFD will open 30mins before each session for those who want to come in early to mobilise.

Friday 29 Mar - Rest Day

CFD is closed for the Good Friday public holiday

Thursday 28 Mar - On the Minute for 20 Mins - 1 Back Squat, 3 PushUp

Open WOD 13.4 can be done at the 12:30, 4pm, 5pm or 6pm session today, if you are not able to make it in over the weekend.
Easter Timings
Friday - Closed.
Saturday - 8am and 3pm.
Sunday - 2-4pm Open Gym.
Monday 8am and 3pm.