Tuesday 1 Oct - Test Day - 1RM DeadLift, 1 RM Front Squat, 400m Run, Max Strict PullUps, 200m Row, Max Unbroken Double Unders (3 attempts)

We will re test this WOD at the end of the month as part of the Healthy Living Challenge. Remember to add your name to the scoring board and enjoy a month of healthy living!

Monday 30 Sep - Every Minute On The Minute for 12 Mins - Odd - 6 Burpee, Even - Max Reps Clean & Jerk (60/40)

Continue until 30 Clean & Jerks are completed, or you reach the 12 Min Time Cap

Strength - Press, Weighted Dips

Sunday 29 Sep - 11am - Weightlifting Comp. 2-4pm - Open Gym

Saturday 28 Sep - 3 Rnds - 1 Min Double Under, 1 Min WallBall. 3 Rnds - 1 Min Box Jump, 1 Min KettleBell Swing (24/16). 3 Rnds - 1 Min Power Clean (50/35), 1 Min Back Squat (50/35)

Look what happened today! Little Cameron Jeremy Stonham arrived! Massive congratulations to Greg and Nell from everyone at CFD. Nell continued WODing throughout her pregnancy, right up until yesterday! 

Friday 27 Sep - OTM 8 Mins - Odd - 3 MuscleUps, Even - 8 Pistol Squat. 2 Min Rest. OTM 8 Min - Odd - 2 Wall Climb, 8 Box Jump. 2 Min Rest. OTM 8 Min - 1 Rope Climb, 8 Jumping Squat

OTM = On The Minute

Thursday 26 Sep - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

7pm tonight (Thursday) there will be a Pilates session, $10. BYO mat if you have one, otherwise one will be provided.

Wednesday 25 Sep - 3 Min AMRAP - PushPress (50/35). 2 Min Rest. 3 Min AMRAP - Front Rack Lunge Step (50/35). 2 Min Rest. 3 Min AMRAP - Ring Dip

Strength - Snatch (light technique work only).
The CrossFit Darwin Healthy Living Challenge is back, beginning Tuesday 1st Oct. More details over the next few days on the notice board but it will be very similar to the last one. There will be points gained for working out, stretching, eating well and taking fish oil. All of the things we love to do anyway! There will be a 'Testing Day' WOD on Tuesday that we will retest at the end of the month to see if the hard work has paid off!