Wednesday 1 Jan - Happy New Year!!!! Open Gym 7:30am - 9:30am

HAPPY NEW YEAR CFD! 

To all of you planning a big night have fun and stay safe. To those who do not want to spend the first day of 2014 hungover then we will be doing the hero WOD 'Carse' at 7:30am. Great way to kick off the new year! Results from last year and WOD details here

Tuesday 31 Dec - Rest Day

Amy with Hayley and Brad from CF 11 Mile CrossFitting around America!
There will be Open Gym New Years Day from 7:30am - 9:30am.

 Keep an eye on the CFD Facebook page for any Open Gym timings today

Monday 30 Dec - 'Willy' - 3 Rnds - 800m Run, 5 Front Squat (100/70), 200m Run, 11 Chest To Bar PullUp, 400m Run, 12 KettleBell Swing (32/24)

Sunday 29 Dec - Open Gym 2-4pm

The first NTWA weightlifting comp for 2014 is Sunday 26th Jan at CrossFit TopEnd. If you have been thinking about giving it a go don't let excuses get in the way of entering this year. What better way to celebrate Australia Day then competing in your first weightlifting meet! Come in to Open Gym to practice the lifts or to ask any questions about participating.

Saturday 28 Dec - 'The Seven' - 7 Rnds - 7 HandStand PushUp, 7 Thruster (60/40), 7 Knee To Elbow, 7 DeadLift (110/75), 7 Burpee, 7 KettleBell Swing (32/24), 7 PullUp

Compare to 20 Jul

Friday 27 Dec - 'Grace' - 30 Clean & Jerk (60/40)

Strength -  Front Squat and OverHead Squat

All normal Friday sessions are on today 

Thursday 26 Dec - Rest Day