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.**

Monday 12 Dec - 'Helen' - 3 Rnd - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

The December On Ramp group, ready to WOD through their Xmas holidays and end the year on a fit and healthy note.

Strength - DeadLift

Sunday 11 Dec - Open Gym 2-4pm

Saturday 10 Dec - 2 Mins - Push Jerk (50/35), 2 Mins - Hang Power Clean (50/35), 2 Mins - DeadLift (50/35). 90sec Rest. 2 Min - KettleBell Sumo DeadLift HighPull (24/16), 2 Mins - Goblet Squat (24/16), 2 Min - KettleBell Snatch (24/16). 90sec Rest. 2 Min - Dumbbell Burpee (20/15), 2 Min - Dumbbell Box Step Over (20/15), 2 Min - Dumbbell Snatch (20/15). 90sec Rest. 2 Min WallBall, 2 Min MedBall Clean, 2 Min MedBall OverHead Squat

Best of luck to Matt who left Darwin at the end of last week, the quiet achiever.