Thursday 1 Feb - 3 Rnd - 400m Run, 15 GHD Back Extension, 30 SitUp

Wednesday 31 Jan - 'Filthy 50's' - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBall, 50 Burpee, 50 Double Under

Tuesday 30 Jan - 2 Min Row, 2 Min Burpee, 2 Min Rest, 2 Min AirBike, 2 Min Burpee, 2 Min Rest, 2 Min SkiErg, 2 Min Burpee, 2 Min Rest, 2 Min Double Under, 2 Min Burpee

CFD were well represented at NTWA's first comp for 2018 on Sunday. 

Well done to all the first time lifters, it takes a lot of courage to step on the platform and you should all be very proud. Congrats to Sammy and Kelly R for taking 1st and 3rd place in the female division and to Lachlan for best male junior.

Also, to the hard working bar loaders, Andrew, Tim, Dan and Marco, thank you.

Monday 29 Jan - 3 Rnds - Every 2 Mins - Max Unbroken Toes To Bar. 3 Rnds - Every 2 Mins - Max Unbroken HandStand PushUp. 3 Rnd - Every 2 Mins - Max Unbroken Dumbbell Thruster (22.5/15)

Strength - Back Squat

Sunday 28 Jan - Olympic Weightlifting Competition

Today CFD is hosting NT Weightlifting Association's first meet for 2018. 

The action starts at 11am with the female lifters. The men will start at around 12:30pm.

Come on in and check it out.

There will be no Open Gym today

Saturday 27 Jan - Partner WOD - 100 Toes Thru Rings, 200 WallBalls, 300 SitUps, 400 Double Unders

Friday 26 Jan - 2 Rnd - 26 PullUp, 1x 20m DeadBall Carry (60/40), 26 Goblet Squat (24/16), 1x 20m DeadBall Carry, 26 PushUp, 1x 20m DeadBall Carry, 26cal Row, 1x 20m DeadBall Carry, 26 Box Jump (70/60), 1x 20m DeadBall Carry, 26 Dumbbell Press (15/10), 1x 20m DeadBall Carry

Session times today are 8:30am and 4pm

To register for the Australia Day Fun Run click here

There is a 5k or 3k option. Start time is 7am and it's free!

Thursday 25 Jan - 5RM DeadLift. 3RM Push Jerk

Wednesday 24 Jan - 7 Power Snatch (50/35), 15 HandStand PushUp, 7 Power Snatch, 10 HandStand PushUp, 7 Power Snatch, 5 HandStand PushUp

Skills WOD - 6 Min AMRAP -  3 Bar Muscle Up, 10 Triple Under

Strength - Power Snatch

Tuesday 23 Jan - 5 Rnd - 20 Squat, 10 Pistol Squat, 20 SitUp, 10 V-Sit. 3 Min Rest. 5 Rnd - 7 Box Jump, 10x10m Shuttle, 7 Box Jump Over, 10x10m Shuttle

Monday 22 Jan - Open WOD 14.4 - 14 Min AMRAP - 60cal Row, 50 Toes To Bar, 40 WallBall, 30 Power Clean (61/43), 20 Muscle Up

Sunday 21 Jan - Open Gym 2-4pm

Saturday 20 Jan - 5 Rnds - 3 Min AMRAP - 15 Kettle Bell Swing (32/24), 10 Box Jump, 5 Toes To Bar. 5 Rnds - 3 Min AMRAP - 15 Thruster (20/15), 10 Burpee Over Bar, 5 V- Sit.

1 Min Rest after each 3 Min AMRAP

Friday 19 Jan - 25 Hang Power Clean, 20 PushJerk

Strength - 7 Rnds - Every 90 sec - 1 Power Clean, 1 Push Jerk, 1 Split Jerk

Thursday 18 Jan - In 25 Mins - 100 SitUp, 3 Rope Climb, 50 PushUp, 3 Rope Climb, 50 SitUp, 3 Rope Climb, 25 PushUp, 3 Rope Climb. In remaining time - Max Wall Climbs

Wednesday 17 Jan - 5 Rnds - 1 Min Dumbbell Snatch (22.5/15), 30 sec Rest. 4 Rnds - 1 Min - WallBall, 30 sec Rest. 3 Rnds - 1 Min HandStand PushUp, 30 sec Rest

Skills - HandStand Walking, MuscleUps, Turkish Get Ups

Tuesday 16 Jan - In 40 Mins - 2 Rnds - 500m Row, 400m Run, 10cal AirBike, 10cal SkiErg, 50 Double Unders. 2 Rnds - 250m Row, 200m Run, 5cal AirBike, 5cal SkiErg, 25 Double Unders. In time remaining - 1RM DeadLift

Monday 15 Jan - 12 Min AMRAP - 8 Dumbbell Squat Clean & Jerk (22.5/15), 12 Chest To Bar PullUp

Strength - Front Squat

Sunday 14 Jan - Open Gym 2-4pm

Saturday 13 Jan - In A Team Of 3 - 3 Rnds - 30cal Row, 20 DeadLift (100/70). 1 Min Rest. 3 Rnds - 30 Dumbbell PushPress (15/10), 20 Bench Press (40/30). 1 Min Rest. 3 Min AMRAP - Double Under

Today is Bring A Friend Day

Friday 12 Jan - 15 OverHead Squat (40/30), Run 400m, 15 OverHead Squat, Row 500m, 15 OverHead Squat, SkiErg 500m, 15 OverHead Squat, AirBike 25cal

Strength - OverHead Squat
This Saturday is Bring A Friend Day. At either the 8:30am, 10am or 4pm session encourage a mate to join in the fun!

Thursday 11 Jan - Run 1K, Rest 2 Min, Run 1K, Rest 2 Min, Run 400m, Rest 1 Min, Run 400m

Wednesday 10 Jan - In 10 Mins - 70 Thruster (40/30) - Every break complete 7 Over the Bar Burpee. 3 Min Rest. In 10 Mins - 70 Toes To Bar - Every break complete 7 WallBall

Tuesday 9 Jan - 1 Min SkiErg, 1 Min Squat, 1 Min Row, 1 Min PushUp, 1 Min AirBike, 1 Min V-Sit

Skills WOD - 10 Min AMRAP - 3 L-Sit PullUp, 6 Strict HandStand PushUp, 9 Pistol Squat

Strength - Back Squat

Monday 8 Jan - In 35 Mins - 3 Rnd - 30 KettleBell Swing (24/16), 20 Box Jump, 10 Burpee PullUp. In time remaining establish a 2RM Clean & Jerk

Sunday 7 Jan - Open Gym 2-4pm

Free Intro Session 10am Today

Saturday 6 Jan - 7 Rnd - 7 cal Row, 7 Dumbbell Press (15/10), 7 DeadBall DeadLift, 7 cal AirBike, 7 Ring PushUp, 7 Strict PullUp, 7 cal SkiErg

Friday 5 Jan - 5-4-3-2-1 - MuscleUp, 30-25-20-15-10 - MedBall Clean

Strength - Push Press

Thursday 4 Jan - 30 Min AMRAP - 10m HandStand Walk, 12 Pistol Squat, 14 Plate Ground To OverHead (20/15), 16 Russian Twist (15/10), 18 KettleBell Snatch (24/16), 20 Triple Under

Wednesday 3 Jan - 3 Rnds - 1 Min - Toes To Bar, 1 Min - Burpees, 1 Min - Rest. 3 Rnds - 1 Min - GHD Back Ext, 1 Min - V-Sit, 1 Min - Rest

Strength - Snatch

Tuesday 2 Jan - 21-15-9 - Dumbbell Thruster (15/10), Row (cal), Lateral Jump

Strength - Back Squat

All sessions times are back to normal