Saturday 10 Jul - 30m Walking Lunge, 21 PullUps, 21 SitUps, 30mWalking Lunge,18PushUps, 18 SitUps, and so on until 30mWalking Lunge, 6PushUps, 6SitUps

A reminder that CrossFit Darwin will be closed for 2 weeks from Thursday 15th July and will re open for Open Gym on Sunday 1st August. During that time I will still post WOD's, they will be ones that require no equipment. I will also post photos from my adventures in America!

Friday 09 Jul - 5k or 10k Run

We will meet at 6pm at the start of the track that goes past lake Alexander and up to East Point, on the corner of Ross Smith Ave and East Point Rd. If you don't know where that is go to Cool Spot Cafe then just head across to the water, I will be there near the monument.

Thursday 08 Jul - 20 Back Squat (100/70), 40 Toes To Bar, 60 KettleBell Swing (32/24)

I am seeing some huge improvements from you guys in the last couple of weeks. More people are getting their kipping action sorted out, more are doing WOD's as rx'd, and there are some super fast times going up on the board!

Wednesday 07 Jul - 10-9-8-7-6-5-4-3-2-1 - KettleBell Swing(24/16), Burpee

After 3k of running and 300 squats we deserve a fun WOD like this one!
Is everyone keen for a 5k run along the Fannie Bay Foreshore on Friday at 6pm? There will also be a 10k option for those who have a half marathon coming up in a couple of weeks? We will meet at the Cool Spot Cafe end of the track on the corner - start and finish spot is the same so you can leave water, keys etc there with me.

Tuesday 06 Jul - 'Luce' - 3 Rnds - 1k Run, 10 Muscle Ups, 100 Squats

Tommy from the US Navy kicking back in the big tyre post WOD!

Monday 05 Jul - 'Grace' - 30 Clean and Jerk (60/40)

This is me at a Lifting Comp a few months ago. Darren Ellis is the judge from CFNZ making sure I break parallel in the Squat.
Standards are important.
They are what set us apart from all of the other fitness groups out there. We don't just work hard for 30 minutes to get a sweat up. We perfect our technique, work our weaknesses and take pride in our gains. Yeah the clock is important and it is great to beat our last time - but making sure every rep counts, every time, is what we are all about.

Sunday 04 July - Open Gym

Jen doing a CF WOD, on holidays, in The Maldives, in a CFD Singlet - Nice!!

Open Gym is from 2-4pm. Come in for any amount of time within that 2 hours.
Great efforts from Tom, Rich and Kel doing 'Nancy' as prescribed (as Rx'd).