Monday 19 Dec - 48 WallBall, 30 PullUp, 10 Power Snatch (40/30), 12 WallBall, 10 PullUp, 10 Power Snatch

Strength - Hang Power Snatch

Sunday 18 Dec - Open Gym 2-4pm

Saturday 17 Dec - Team of 4 WOD - 300 cal Row, 300 cal Bike, 300 Thruster (20/15), 300 Burpee Box Jump

Please note the Saturday 8am session has changed to 8:30am

We will also be having a FREE BBQ from 9:30am Saturday. This is to launch the new Canya Ap that will either make your life easier or your business more profitable. See Daly at the BBQ for all the details. 

Friday 16 Dec - 10 Rnd - 3 Power Snatch (50/35), 7 Over The Bar Burpee

Skills WOD - 4 Rnd - 3 MuscleUp, 6 HandStand PushUp, 12 Pistol Squat

Thursday 15 Dec - 2 Rnd - 35 V-Sit, 35 SitUp, 25 Ring PushUp, 25 PushUp, 15 Clean (60/40), 15 Front Squat (60/40)

Strength - Clean Complex

Wednesday 14 Dec - 6 Rnds - Every 2min 30sec - 3 Press, 5 PushPress, 7 PushJerk

Not long now Hayley!
Strength - Press, PushPress, PushJerk
The 5:30am session is cancelled until further notice. Hopefully the issues we are having can be resolved soon. I will keep everyone posted. 

Tuesday 13 Dec - 9 Min AMRAP - 500m Row, 10 Rope Climb. 3 Min Rest. 9 Min AMRAP - 100 Double Under, 10 Wall Climb. 3 Min Rest. 9 Min AMRAP - 30 Mountain Climber, 10 DeadBall Over Shoulder (60/40)

Everyone at CFD would like to wish Big Tony all the very best for the future as he leaves Darwin for his next life adventure. Thanks for everything Tony, you will be missed. 

**There will be no 5:30am session today (Tuesday). Apologies for the late notice.**