Saturday 1 Sep - 3 Rnds - 30m Prowler Push, 30 OverHead Reverse Lunge Steps (20/15), 30 Dumbbell Snatch (20/15), 200m Run

Tomorrow (Sunday) there are 2 events to check out. Firstly the Fernwood All Girls Tri is on at Lake Alexander, starts at 7:30am - there are at least 5 from CFD entered so get along and cheer them on!

 Secondly, the NTWA weightlifting comp is at CF Territory, Berrimah, start time 10am. Our lifters are more likely to beat their previous lifts if they have crowd support, so be there for them!

Friday 31 Aug - Run 800m, 30 Back Extension, 20 Dumbbell Hang Squat Clean (20/15), 10 PushUp, Run 800m

Strength - Back Squat

Thursday 30 Aug - 15 min AMRAP - 3 Snatch (60/40), 6 Pistol, 9 Ring Dip

Wednesday 28 Aug - 2 Rnd - 100 Double Under, 30 Box Jump

Strength - Snatch Grip DeadLift

Awesome effort to all those who gave 'The Sevens' a go, epic WOD!

Tuesday 27 Aug - 'The Sevens' - 7 Rnds - 7 HandStand PushUp, 7 Thruster (60/40), 7 Knee To Elbow, 7 DeadLift (110/75), 7 Burpee, 7 KettleBell Swing (32/24), 7 PullUp

Monday 26 Aug - Power Clean 5-3-3-1-1-1

Sunday 25 Aug - Open Gym 2-4pm

8am 

3pm

Excellent day at the rock climbing centre, we will be back for sure!

Saturday 25 Aug - Indoor Rock Climbing

View Larger Map

8am and 3pm sessions will be held at The Rock, Darwin's indoor rock climbing centre.
Cost is $20 each.
There is plenty of parking at the centre or you can park up on The Esplanade and walk down the stairs.
There are different climbing walls to suit all abilities so everyone needs to come along, it should be plenty of fun, something different for a Saturday! 

Friday 24 Aug - 3 Rnds - 10m HandStand Walking, 50 Squat

Can't handstand walk yet? Don't worry, there will be substitutes!
Saturday's WOD's - both 8am and 3pm will be at The Rock, the indoor rock climbing centre in Doctors Gully. Lets go climb some walls! 

Thursday 23 Aug - 12 Min AMRAP - 15 Push Press (50/35), 15 Knees To Elbows, 15 Sumo DeadLift (50/35) 3 MIN REST then 12 Min AMRAP - 15 Dumbell Press (15/10), 15 Sit Up, 15 KettleBell Swing (32/24)

Mitch D

Wednesday 22 Aug - 2x 800m Run, 4x 400m Run, 6x 200m Run

2 min rest after each 800m, 1 min rest after each 400m, 30 sec rest after each 200m.
Sammy D's first MU is up on our FB page - who's next??

Tuesday 21 Aug - 15-10-5 Front Squat (60% of 1RM), Ring PushUp

Strength - Front Squat

Monday 20 Aug - 100m Run, 100m Lunge Step, 50 SitUp, 40 Box Jump, 30 Burpee, 20 KettleBell Swing, 10 WallBall, 100m Run, 100m Broad Jump

Great work on your first Triathlon Adam!

Compare to 30 Apr

Strength - Sumo DeadLift

Sunday 19 Aug - Open Gym 2-4pm

Saturday 18 Aug - 'Nicole' - 400m Run, Max PullUps OR 1RM Snatch, 1RM Clean and Jerk

'Nicole' - Score is Total Pullups
Congratulations to Nell and Greg on your marriage today, from all at CFD. Beautiful!

Friday 17 Aug - On the minute every minute for 15 minutes - 1 Snatch, 5 OverHead Squat

Yes, Kirsten got a handstand!!
Score is total weight lifted for the 15 rounds

Thursday 16 Aug - 'OPT Flight Simulator' Double Under 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

20 Min Time Cap

Compare to 10 Feb 

If you struggle with the elusive Double Under this is the WOD for you, seriously, you will have improved by the end of this session!

Wednesday 15 Aug - 15min AMRAP - 25m One Arm OverHead Lunge Step (24/16), 12 MedBall Clean/WallBall, 100m Sprint

All the best for your trip south Salli, we will be thinking of you and very much look forward to having you back at CFD

Tuesday 14 Aug - DeadLift 1-10, 1-20, 1-30

Compare to 20 Apr
Any ladies out there who have always wanted to give a triathlon a go but keep putting it off? Fernwood is holding an 'All Girls Tri' on Sunday 2nd Sep at Lake Alexander. A few of us did it last year and it was fun with mostly beginners. 250m Swim, 10k Bike, 2.5k Run. Get in early though, it sells out fast! Click here to enter

Monday 13 Aug - 3 Rnds - 15 Hang Power Clean (60/40), 15 Box Jump

Before the Mandorah Ride

and after…. It was impossible to get everyone together with the different start times but there were plenty of CFD riders out there today. A special mention has to go to Nell for 2nd placed female out of 400 riders - that is ridiculous!!
Strength - Back Squat

Sunday 12 Aug - Open Gym 2-4pm

The next NTWA weightlifting comp is only 3 weeks away, Open Gym is a great opportunity to get in some extra lifting training. 

Saturday 11 Aug - 3 Rnd - 200m Row, 30m Burpee Broad Jump, 200m Farmers Carry (15/10), 30m Burpee Broad Jump, 200m Run, 30m Burpee Broad Jump

Nice work on your first Muscle Up today Ian, video proof is on the CFD FB page!

Friday 10 Aug - 10-8-6-4-2 DeadLift (130/100), 5-4-3-2-1 MuscleUp

Thursday 9 Aug - 3 Rnd - 50 SitUp, 10 HandStand PushUp, 200m Run

Strength - Press, Push Press, Push/Split Jerk

Wednesday 8 Aug - 100 Double Unders then 21-15-9 Power Clean (70/50), Burpee, Toes To Bar, then 100 Double Unders

Tuesday 7 Aug - 30 Back Squat (60/40), 30 KettleBell Snatch (24/16), 3 Rope Climb, 20 Front Squat (60/40), 20 KettleBell Snatch, 2 Rope Climb, 10 OverHead Squat (60/40), 10 KettleBell Snatch, 1 Rope Climb

Stand Up Paddle Boarding Fun @ Lake Alexander!

Bring long socks tomorrow for the rope climbs.

Monday 6 Aug - Rest Day

Steve, Kel and Simon, looking fit and happy, representing CFD at The Katherine Ultra Challenge. 

CFD is closed for the public holiday.
This is late notice but for anyone keen we are having a BBQ at Lake Alexander from 12 tomorrow. I will take the Webber Q incase the BBQ's next to the park are taken so BYO meat/salad/drinks. We will have 2 stand up paddle boards and the slackline to play with. 

Sunday 5 Aug - Open Gym 2-4pm

CFD is closed Monday, have fun at the races!

Saturday 4 Aug - '2012 CF Games Masters Chipper' - 10 DeadLift (125/90), 20 PullUp, 30 Box Jump, 40 KettleBell Swing (24/16), 50 Double Under, 40 KettleBell Swing, 30 Box Jump, 20 PullUp, 10 DeadLift

Who's up for some slacklining after the Saturday WOD?
CFD will be closed Monday for the public holiday. 

Friday 3 Aug - Push Press - 5-5-3-3-3-1-1-1-1

Thursday 2 Aug - 5 Rnds - 12 Pistol, 6 Ring Dip, 200m Run

Huge Congratulations to Mitch Drescher for making the Under 17's Australian Basketball Squad!!!