Strength: 2RM Strict Press, 3RM Back Squat
Wednesday 29 June - WOD: 2 Rounds - 200m Run, Max Seated KettleBell Press; 250m Row, Max Box Step Up; 15x10m Shuttle Run, Max Plate Ground to OverHead
Congratulations Carl, Daly, Paul, Petra and Raj for completing the CF Level 1 Trainers course.
Tuesday 28 June - WOD: AMRAP - 5 Strict Pull Up, 10 Push Up; AMRAP - 5 Strict Toes To Bar, 10 Pistol Squat; AMRAP - 5 Strict Ring Dip, 10 Hollow Rock
Skills WOD: Up Side Down!; Medball Turkish Get Ups
Monday 27 June - WOD: 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 OverHead Squat, 50 - 40 - 30 - 20 - 10 - 20 - 30 - 40 - 50 Double Under
WHAT A WEEKEND for CFD!
Started with the infamous Devil's Mile @ Casuarina Beach. Some of them veterans of the mile and others, first timers. All embracing and enjoying the hurt together!
Then an absolute massive effort on Sunday for the Beer Can Regatta. Thanks to everyone who did us proud in the tug-o-war, making it to the final. Special mention to Leo for winning both, the Iron Man and Kayak Competitions, dominating the field!
Keep saving those FitAid cans and next year we'll crush it in the Battle For Mindil!!
Sunday 26 June - Beer Can Regatta 10:30am - 5:30pm
Today is the Beer Can Regatta, with events happening from 10:30am-17:30pm.
CFD will have a Cabana set up all day down there, as we await the incredible engineering feat of CrossFit Darwin’s FitAid Fun Boat to sail gloriously in this years Regatta.
Before that, there’s Tug-o-war, thong throwing, a fitness comp and other fun stuff!
Make sure to bring Sun protection, water and food!
CFD will have a Cabana set up all day down there, as we await the incredible engineering feat of CrossFit Darwin’s FitAid Fun Boat to sail gloriously in this years Regatta.
Before that, there’s Tug-o-war, thong throwing, a fitness comp and other fun stuff!
Make sure to bring Sun protection, water and food!
P.S.: CFD is closed again today for the Level 1 Course.
Saturday 25 June - Devils Mile: 400m Lunge Walk, 30 PushUps, 400m OH Plate Carry, 30 Squat, 400m Broad Jump, 30 Burpee, 400m Bear Crawl
Session times are 8:30am and 4pm.
Park in the first carpark before De La Plage. It’s a short walk to the beach from there.
Bring sun protection, plenty of water and a hat.
Bring a friend, partner or dog!
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