Saturday 1 Mar - 'Open WOD 14.1' - 10 Min AMRAP - 30 Double Under, 15 Power Snatch (35/25)

CFD doors will open 30mins before each session so you can get in early and mobilise. Those who get there earliest will be put in heats first, so if you need to get away early tomorrow get in early to get your name down first! Feel free to come down and cheer everyone on even if you are not doing the WOD at that time. 

Free Intro Session 10am.

Friday 28 Feb - 1 x 100m Bear Crawl. 2 x 500m Row. 3 x 400m Run

Brendan and Linda are off travelling for a year. Well done on 2 1/2 years of consistent training at CFD! Enjoy your adventures guys, hopefully you will return to Darwin and train with us again in the future.
Today is a 'keep your body moving' WOD in preparation for the Open WOD on Saturday.

Thursday 27 Feb - 'Partner WOD" - 1-5 Ring Dip, 10-15 OverHead Lunge (20/15), 1-5 Strict PullUp, 10-15 SitUp, 1-5 Toes Thru Rings, 10-15 Box Jump

All the details on how The CrossFit Open Games 2014 will go down at CFD are on the whiteboard.

 It is going to be a hectic, rewarding, fun 5 weeks for everyone.

Register here to make sure you are a part of the action!

Wednesday 26 Feb - 5 Rnds - 30 Double Under, 3 Wall Climb, 1 Rope Climb

Strength - Thruster

Tuesday 25 Feb - On The Minute for 10 Mins - Odd - OverHead Squat (50% of your 1RM), Even - Rest. On The Minute for 10 Minutes - Odd - WallBall, Even - Rest. On The Minute for 10 Minutes - Odd - Chest To Bar PullUp, Even - Rest. Then 3 Minutes of Burpees, 2 Minutes of PushUps, 1 Min of DoubleUnders

Nola Giblin at the end of a Tough Mudder type event over the weekend, good one Mum!

Monday 24 Feb - 6 Rnds - 6 Power Clean (60/40), 3 PushPress. Rest 2 Mins. 3 Rnds - 3 Power Clean, 6 PushPress

Don't let go of the pullup bar mid kip or you will spend your Saturday afternoon in RDH doing pistols!

For anybody who loves cheesecake (who doesn't) check out Mel's Raw Delights here via FB. The cakes are all gluten, dairy and sugar free. You can order as much or as little as you like and have it delivered to CFD. Just send Mel a PM via the link, email or call. A few of us got a taste test after the 3pm session on Saturday and they are SO GOOD!

Strength - Back Squat

Sunday 23 Feb - Open Gym 2-4pm