Sunday 28 Jun - 12 Noon - 5 Lift Comp

 

No Open Gym today as CFD is hosting the Inaugural DPI/NTWA 5 Lift Comp. Come along and check it out from 12 noon onwards.

Saturday 27 Jun - 'Double Tabata' - 40sec Work, 20sec Rest - 5 Rnds - WallBalls. 5 Rnds - Bear Crawl. 5 Rnds - Burpee PullUps. 5 Rnds - Double Unders. 3 Mins Rest between each station.

Very exciting news today, Matt and Billee have a son, Levi George Martin.

Remember no Open Gym tomorrow (Sunday). Come down from 12noon to check out the 5 lift comp we are hosting instead.

Friday 26 Jun - 50 Box Jump, 50 Toes To Bar, 50 PushPress (35/25), 30 Box Jump, 30 Toes To Bar, 30 PushPress, 10 Box Jump, 10 Toes To Bar, 10 PushPress

Strength - Back Squat

Thursday 25 Jun - 21 Thruster (40/30), 10 Over The Bar Burpee, 15 Thruster, 10 Over The Bar Burpee, 9 Thruster, 9 Over The Bar Burpee, Run 1K

 Yin Yoga with CJ is ON tonight (Thursday) at 7pm. Bring a towel or yoga mat and $10.

Wednesday 24 Jun - 9 Min AMRAP - 3 MuscleUp, 6 HandStand PushUp, 9 DeadLift (100/70)

Strength - DeadLift and Sumo DeadLift
Below are some important schedule changes to put in your calender.
 This Thursday at 7pm we have a Yin Yoga session. Cost $10.
 Every Monday, Wednesday and Friday during the school holidays we have a 9:15am session.
This Sunday 28th Jun there will be no open gym as CFD is hosting a NTWA/DPI 5 Lift Comp.
 On Wednesday 1st July there will be no 6pm or 7pm session due to Territory Day Fireworks.
 Next Saturday 4th July there will be an 8am session but no 3pm session due to NorFit.
You can still register for the 5 Lift Comp and NorFit.

Tuesday 23 Jun - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

 

Some great lifting on display at the NTWA comp last Sunday. Special mention goes to Jana for achieving a D grade ranking and Sam B grade. Jana and Sam are now both ranked 4th in their weight categories on the Australian Weightlifting Federation Rankings. Great work guys!

Compare to 27 Jan

Strength - Weighted PullUp

Monday 22 Jun - EMOM - 20 Mins - 5 Plate Ground To OverHead, 1 Burpee. Add an extra burpee every minute.

A very exciting week for CFD with 2 babies in 2 days. Congratulations to Dave T and Kaz on the safe arrival of beautiful little Joy. Also to Donna and Troy for introducing the not so little Micah into the world. Well done to Donna for continuing to CrossFit all through pregnancy.

Strength WOD - 5 Rnds - 30sec Squat Cleans (60/40), 30sec Rest 

There is a 9:15am session starting today. It will be run Monday, Wednesday and Friday during the school holidays.