Wednesday 1 Jan - Happy New Year!!!! Open Gym 7:30am - 9:30am

HAPPY NEW YEAR CFD! 

To all of you planning a big night have fun and stay safe. To those who do not want to spend the first day of 2014 hungover then we will be doing the hero WOD 'Carse' at 7:30am. Great way to kick off the new year! Results from last year and WOD details here

Tuesday 31 Dec - Rest Day

Amy with Hayley and Brad from CF 11 Mile CrossFitting around America!
There will be Open Gym New Years Day from 7:30am - 9:30am.

 Keep an eye on the CFD Facebook page for any Open Gym timings today

Monday 30 Dec - 'Willy' - 3 Rnds - 800m Run, 5 Front Squat (100/70), 200m Run, 11 Chest To Bar PullUp, 400m Run, 12 KettleBell Swing (32/24)

Sunday 29 Dec - Open Gym 2-4pm

The first NTWA weightlifting comp for 2014 is Sunday 26th Jan at CrossFit TopEnd. If you have been thinking about giving it a go don't let excuses get in the way of entering this year. What better way to celebrate Australia Day then competing in your first weightlifting meet! Come in to Open Gym to practice the lifts or to ask any questions about participating.

Saturday 28 Dec - 'The Seven' - 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

Compare to 20 Jul

Friday 27 Dec - 'Grace' - 30 Clean & Jerk (60/40)

Strength -  Front Squat and OverHead Squat

All normal Friday sessions are on today 

Thursday 26 Dec - Rest Day

Wednesday 25 Dec - Rest Day

Merry Christmas to you all! 

Tuesday 24 Dec - Rest Day

If you did the WOD yesterday with 250 wallballs it might be a good idea to go for a long walk, bike ride or swim today, stretch those legs!

Monday 23 Dec - 5 Rnds - 400m Run, 50 WallBalls

Sunday 22 Dec - Open Gym 2-4pm

Saturday 21 Dec - 'CFD 12 Days of Christmas' - 1 Muscle Up (or Wall Climb), 2 Clean and Jerk (60/40), 3 Box Jump, 4 Ring Dip, 5 Burpee, 6 Pistol, 7 Toes To Bar, 8 Lunge Step, 9 Dumbbell Snatch (20/15), 10 DeadLift (60/40), 11 HandStand PushUp, 12 KettleBell Swing (24/16)

The 12 Days of Christmas goes like this…. 1 MuscleUp (or Wall Climb), 1 Muscle Up, 2 Clean & Jerk Jerk, 1 MuscleUp, 2 Clean & Jerk, 3 Box Jumps and so on, adding a new movement every round until you complete the full 12 exercises as the final round. 

Friday 20 Dec - 5 Rnds - 500m Row

Max Strict PullUps and HandStand PushUps after each 500m Row

Thursday 19 Dec - 'Mobility Day'- 1 Hour of Rolling Out, Lacrosse Ball, and Stretching

Don't miss this one, you all need it!

Wednesday 18 Dec - 3 Rnds - Min 1 - 1 Rope Climb, Min 2 - 10 PushUps, Min 3 - Max Squats. 3 Rnds - Min 1 - 1 Snatch (60/40), Min 2 - 10 Hang Power Clean (60/40), Min 3 - Max SitUps. 3 Rnds - Min 1 - 1 MuscleUp, Min 2 - 10 KettleBell Swing (32/24), Min 3 - Max Burpee PullUps

Tuesday 17 Dec - CrossFit Total - 1RM Back Squat, 1RM Press, 1RM DeadLift

Hanging out with Adam and Tynan for the last time at Open Gym. Best of luck with the big move guys and we all hope that you move back up here again soon.

Monday 16 Dec - 4 Mins - 30 Seconds Work/30 Seconds Rest - Toes To Bar. 4 Mins - 30 Seconds Work/30 Seconds Rest - Double Unders. 4 Mins - 30 Seconds Work/30 Seconds Rest - Weighted Box StepUps (35/25). 4 Mins - 30 Seconds Work/30 Seconds Rest - Wall Climbs

Strength - Snatch

Sunday 15 Dec - Open Gym 2-4pm

CFD guard dog!

Saturday 14 Dec - Parap Pool. 8am and 3pm.

Meet at Parap pool at either 8am or 3pm (or both). There is no WOD organised so you can swim laps if you like, impress everyone with your diving board skills or just have a relaxing float around. After the 8am session there is the option to join us at Cool Spot Cafe for breakfast.

It's Pizza night at CFD (Saturday)!! Starts at 6pm and goes until the last person leaves! BYO drinks and chair. There will be plenty of pizza to eat. If you plan on having a couple of drinks have a get home safely plan, you can leave your car at the gym if you get a taxi home. Tonight is to say goodbye to long time CFDers Adam B and Tynan and to see out the end of the year before you all go on holidays. Feel free to bring your friends, family and dogs!

Friday 13 Dec - Up and Down Chipper - 25 PullUps, 25 Box Jump, 25 Kettle Bell Swing (24/16), 25 Double Unders, Run 250m with MedBall, 25 Double Under, 25 KettleBell Swing, 25 Box Jump, 25 PullUp

The last On Ramp group of the year, great work this week guys, look forward to seeing you all at the main group sessions. 

Thanks to CrossFit Red Bluff for this WOD

Thursday 12 Dec - 5 Rnds - 8 Dumbbell Squat Clean Thruster (15/10), 8 Pistol Squat

Strength - Front Squat
This Saturday we had planned to run around Lake Alexander for our WOD. However, in my attempt to measure the distance around the lake this morning, I came within an inch of my life from intense plover attack! Therefore we are moving to Plan B, a swim/dip/play at Parap pool. The pool opens at 8am, entry fee is $4. After a refreshing dip feel free to head to Cool Spot Cafe for breakfast around 9:30am. The 3pm session will also be at Parap pool, after that we will be heading back to CFD for Pizza Night! Don't forget a hat, sunscreen and towel. Feel free to bring friends and family.
Our Gym Direct order goes in tomorrow (Fri), if you want to add anything to it let me know by tonight.

Wednesday 11 Dec - In 5 Mins - Run 400m, Max Dumbbell Snatch (20/15). Rest 2 Mins. In 5 Mins - Run 400m, Max OverHead Lunge (20/15) Step. Rest 2 Mins. In 3 Mins - Run 200m, Max HandStand PushUps. Rest 2 Mins. In 3 Mins - Run 200m, Max DoubleUnders.

Strength - PushPress

Tuesday 10 Dec - On The Min for 30 Mins - Odd - 5 OverHead Squat (50/35), Even - 5 Chest To Bar PullUp

Monday 9 Dec - Partner WOD - 20 Min AMRAP - 10 DeadLift (70/50), 10 KettleBell Swing (24/16), 10 Burpee

1 Partner completes a full round while the other rests

Strength - Snatch Grip DeadLift
If anyone is interested in purchasing any equipment from Gym Direct hand in your list and cash by Thur 8pm.

Sunday 8 Dec - Open Gym 2-4pm

Next Saturday 14th Dec the WOD (both 8am and 3pm) will be a run (or walk) around Lake Alexander. It is on the grass so it could be muddy, don't wear your favourite white runners!

After that, from 6pm, we will be holding an 'Adam and Tynan Going Away/ End of Year Drinks' get together at CFD. BYO drinks and chair. CFD will provide pizza! Put your name on the board, if you plan on attending, so I know how many pizzas to get.

Saturday 7 Dec - 'Tabata Fight Gone Bad' - WallBall, Sumo DeadLift High Pull (35/25), Box Jump, PushPress (35/25), Row

Megan and Annie getting some work done at CF Mode while on holidays in Adelaide.
8 Rounds at each station, 20 seconds of Work followed by 10 seconds of Rest. Score is total reps, including calories on the rower.

Friday 6 Dec - 'Jackie' - 1K Row, 50 Thruster (20/15), 30 PullUp

Strength - Weighted Dip
Saturday 10am is the last intro session at CFD for the year. 

Thursday 5 Dec - 21-15-9 - WallBall, Reverse Burpee

Strength - Press and Turkish GetUp

Wednesday 4 Dec - 27 Min AMRAP - 20 Front Squat (60/40), 7 Ring Dip, 20 SitUp, 7 Toes To Bar

Tuesday 3 Dec - 4 x 4 Min AMRAP - 4 Strict HandStand PushUp, 8 MedBall Clean, 12 KettleBell Snatch (24/16)

1 Min Rest between AMRAP's
Strength - Snatch Balance

Monday 2 Dec - 3 Rnds - 800m Run, 5 Press (40/30), 10 Push Press, 15 Push Jerk

Strength - Clean & Jerk

Sunday 1 Dec - 2-4pm - Open Gym

No Pilates tomorrow

Saturday 30 Nov - 'Team WOD' - 400m Tyre Flip, 3x 100m Sled Drag, 50 Squats, 50 PushUps, 50 Situps, 400m Run

Today at 11am we are having an outdoor fun day at Lake Alexander with 11Mile to celebrate the excellent year we have had! If you have never tried Stand Up Paddle Boarding (SUP) come and give it a go, it's not even hard! Slack lining on the other hand, now that's a different story…..Or you can just sit on the grass, or in the lake, drinking beer and eating BBQ food.

Friday 29 Nov - 4 Rnds - 1 Min Thruster (40/30), 1 Min PullUp, 1 Min Rest

Thursday 28 Nov - 9 Min AMRAP - 5 Snatch (50/35), 50 Double Under. Rest 3 Min. 6 Min AMRAP - 5 Strict PullUp, 50 Double Under

Strength - Snatch

Wednesday 27 Nov - 100m Run, 100m Lunge Step, 50 Dumbbell Push Press (15/10), 40 Squat, 30 DeadLift (90/60), 20 PushUp, 10 Toes to Bar

Strength - Bench Press
**CFD/CF11M End of Year Get Together**
This Saturday 11am at Lake Alexander.
There will be slack lining and stand up paddle boarding fun to be had.
BYO BBQ food and chair, we will provide beers.
Bring your friends and family along.
It will be a fun day, everyone is invited, don't miss out!

Tuesday 26 Nov - 10 Rnds - 3 MuscleUp, 6 V Sit, 12 Pistol Squat

Strength - Front Squat and Back Squat
**Xmas Timings**
CFD will close 24th, 25th and 26th Dec then again 31st Dec, 1st and 2nd Jan. However, over those 6 days, whenever any of the coaches go in to workout, they will be posting on our FB page to let everyone know what time the gym will open and how long for. Whenever the gym is open, during this time, it will be 'Open Gym' format.
All other days, over the xmas period, will be as per normal timings. 

Monday 25 Nov - 10 Wall Climbs then 5 Rnd - 1 Rope Climb, 3 Back Squat (70/50), 5 WallBall SitUp, then 10 Wall Climbs

Sunday 24 Nov - Pilates 11am. Open Gym 2-4pm

  

If the cyclone happens CFD will close. At this stage it is forecast to hit Monday morning. Keep an eye on our FB page and this page for updates. 

Saturday 23 Nov - 30 Min AMRAP - Ascending Ladder 3, 6, 9, 12….. OverHead Squat (20/15), HandStand PushUp, Row (cal), Dumbbell Snatch (20/15), KettleBell Front Rack Lunge (16/12)

3 reps of each, 6 reps of each, 9 reps of each and so on for 30 mins

Friday 22 Nov - 'Helen' - 3 Rnds - 400m Run, 21 KettleBell Swing (24/16), 12 PullUp

Strength - Turkish GetUp and Split Jerk

Thursday 21 Nov - 3 Min AMRAP - 10 DeadLift (50/35), 10 Power Clean (50/35). 1 Min Rest. 3 Min AMRAP - 10 Squat, 10 SitUp. 1 Min Rest. 3 Min AMRAP - 10 Burpee, 10 Lunge Step

Strength - Power Clean

Wednesday 20 Nov - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

Compare to 7 Sep

Tuesday 19 Nov - 15 Min AMRAP - 200m Dumbbell Carry (20/15), 10 Dumbbell Snatch (20/15), 200m MedBall Carry (9/6), 10 MedBall Clean (9/6)

Strength - Weighted PullUp, Weighted Dip

Monday 18 Nov - 'Tabata Sets' - Box Jump, Wall Ball, Toes Thru Rings, HandStand PushUps

Strength - Front Squat

Sunday 17 Nov - Open Gym 2-4pm

No Pilates today, instead go and check out the last weightlifting comp of the year. It will be held at CrossFit Territory 6/56 Georgina Cres, Yarrawonga.

Saturday 16 Nov - 'Angie' - 100 PullUp, 100 PushUp, 100 SitUp, 100 Squat

Compare to 29 Apr

Friday 15 Nov - 1 RM Clean & Jerk Complex. 1 RM Snatch Complex

Clean Complex - 1 DeadLift, 1 Hang Clean, 1 Clean, 1 Jerk

Snatch Complex- 1 Snatch Grip DeadLift, 1 Hang Snatch, 1 Snatch, 1 OverHead Squat

Thursday 14 Nov - 3 Rnds - 2 Min Row, 2 Min Rest. 3 Rnds - 2 Min Wall Climb, 2 Min Rest. 3 Rnds - 2 Min Weighted Box Step Up (20/15), 2 Min Rest. 3 Rnd - 2 Min Double Under, 2 Min Rest

Wednesday 13 Nov - 25 Burpee PullUps, 25 Thruster (40/30), 25 OverHead Lunge Step (20/15), 25 Ring Dip