Wednesday 9 Apr - 15-12-9 - Front Squat (40/30), RIng PushUp. 15-12-9 - Power Clean (60/40), Over The Bar Burpee. 15-12-9 - Deadlift (75/50), HandStand PushUp

Strength - Clean Complex
Blood Sweat and Fears is on Saturday 3rd May. Course options are 5k, 10k, 15k and 21k. A CrossFit Darwin team has been registered for the 21k. When you register as an individual select CF Darwin as your team. Last year was the greatest day on the NT events calendar, don't miss this one!
Our team will have fun, stick together and help each other get to the finish line. We won't be taking the 'race' side of it too seriously! If you do want to hit it hard though still join the team, that way we all start at the same time but if people are keen they can break free from the rest of us!
If you don't think you are up for 21k there is a board up at CFD for creating teams in the other divisions.

Tuesday 8 Apr - Partner WOD - 1x 800m Run, 3x 400m Run, 5x 200m Run

Don't skip Running WOD day, we all know how good it feels once it's done!

Monday 7 Apr - 10-1 - OverHead Squat (50/35), Burpee

Strength - Press and Push Press

Sunday 6 Apr - Open Gym 2-4pm

The next NTWA Weightlifting comp is next Sunday at CrossFit 11 Mile. If you plan on lifting that day come in to Open Gym today and work out your start weights. 

Over the Easter long weekend CFD will remain open, the public holidays will be 8am and 3pm sessions only. We close ANZAC Day.

Saturday 5 Apr - 'Murph' - 1.6k Run, 100 PullUps, 200 PushUps, 300 Squats, 1.6k Run

Free Intro Session at 10am today

'Murph' can be done wearing a 10kg weighted vest so if you have a vest, bring it, there are also a few at CFD. The reps can be partitioned as required. Also, as with any WOD, it can be scaled if required! 

Friday 4 Apr - 21-15-9 - Box Jump (70/60), Dumbbell Snatch (25/20)

Strength - OverHead Lunge Walking

Thursday 3 Apr - 'Grace' - 30 Clean & Jerk (60/40)

Compare to 27 Dec 

Strength - Back Squat

The CF Opens are over for another year. You all should be very happy with your efforts. For those who have entered in previous years I have no doubt your improvements were vast. For those competing for the first time you now know what you have to look forward to each year in this sport - the chance to put your year of training to the test, against every other CrossFitter in the world! 

MASSIVE CONGRATS to Sammy for qualifying for the regionals again. The top 48 male and female  open competitors from Australia and New Zealand will compete in May for a spot in the world games later in the year. Sammy finished 34th!!! Also great work by Chris Medcraft from CrossFit Top End, Sammy's training partner, for also qualifying.