Thursday 7 Aug - 'The Ghost' - 6 Rnds - 1 Min Row, 1 Min Burpee, 1 Min DoubleUnder, 1 Min Rest

Strength -Front Squat

Wednesday 6 Aug - 400m Farmers Carry (20/15), 40 Dumbbell Snatch (20/15), 400m Plate Carry (20/15), 30 OverHead Lunge Step (20/15), 400m Barbell Overhead Carry (20/15), 20 Press (20/15)

Tuesday 5 Aug - On The Minute - 10 Mins - Odd - 1 Snatch, Even - 5 Clean. On The Minute - 10 Mins - Odd - 5 Strict HandStand PushUp, Even - 8 Pistol Squat

Making the most of a magnificent Darwin dry season morning

Monday 4th Aug - 'Beach WOD' - 8 Rnds - 2 Min AMRAP - 30m Sprint, 5 Burpee, 30m Bear Crawl, 5 Burpee

 The 8am and 3pm sessions today will be held at Casuarina Beach. Bring plenty of water!

Sunday 3 Aug - Open Gym 2-4pm

Remember Monday is a Beach WOD at Casuarina Beach, 8am and 3pm

Saturday 2 Aug - 10 Min AMRAP - 7 DeadLift (60/40), 7 Toes To Bar, 1 Wall Climb. 3 Min Rest. 21-15-9 - PullUp, PushUp, Squat. 2 Min Rest. 3 Rnds - 40 Double Under, 8 Dumbbell Squat Clean (20/15), 1 Rope Climb

Free Intro Session at 10am today

Friday 1 Aug - 'Grace' - 30 Clean & Jerk (60/40)

 Strength - Overhead Squat
Today is Sally's last day at CFD before moving to Brisbane. Come in after 5pm to say goodbye and have a beer (BYO).
Monday is a public holiday, sessions times are 8am and 3pm - both sessions will be at Casuarina Beach. Park in the car park before the surf life saving club and walk down the track to the beach.