Saturday 17 Aug - 10-1 - WallBall, Burpee, 10-1 - Box Jump, Dumbbell Snatch (20/15), 10-1 - KettleBell Swing (24/16) SitUp

There is a free intro session at CrossFit 11 Mile at 10am today (Saturday) with Aaron and Amy. Also, as of this Sunday, 11 Mile will kick off Open Gym sessions. The doors will be open from 10am-12 noon for you to lift, improve, WOD or hang out! Remember, your CFD membership is also an 11M membership so make the most of both boxes.

Friday 16 Aug - On The Minute 8 Mins - 1 Wall Climb, 6 Box Jumps. Rest 2 Mins. On The Minute 8 Mins - 1 Rope Climb, 6 Jumping Squat

Strength - Front Squat and Press

Thursday 15 Aug - 20 Min AMRAP - 5 Burpee PullUp, 10 Single Arm Dumbbell Thruster (15/10), 20 SitUp

The Candy Jam 5k Fun Run is on Saturday 14th Sep at 4pm, with an after party from 5pm. We have a CrossFit Darwin team, that you can join, when you register here. There is also an FB page you can check out here. Get in early and register incase it's a sell out! Should be a lot of colourful fun!

Wednesday 14 Aug - 5 Rnds - 1 Strict PullUp, 3 Strict Toes To Bar, 5 PushUps

Strength - DeadLift

Tuesday 13 Aug - 5 Min AMRAP - 7 Power Snatch (50/35), 7 Ring Dip. Rest 2 Mins. 5 Min AMRAP - 7 Snatch Grip DeadLift (50/35), 7 Toes To Bar

The August On Ramp group, graduated and ready to WOD!
Strength - Snatch Complex

Monday 12 Aug - 100 Double Unders then 21-15-9 Power Clean (50/35), Push Press (50/35) then 100 Double Unders

Strength - Weighted PullUps and Turkish Get Ups

Sunday 11 Aug - Open Gym 2-4pm

Good luck to anyone from CFD on the Mandorah to City ride today, bring on that beer at the finish line!