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