Sunday 26 May - Open Gym 2-4pm

Here is Jane's mum competing in the North Face 100 last weekend. It is a 100k race through The Blue Mountains. Jane's mum is 58!! She finished in 14 hours and 24mins and won the female veterans category, awesome work Jane's mum! 

Saturday 25 May - 'Filthy 50's' - 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 23 Feb
The Mandorah to Darwin Bike Ride (125km) is on Sunday 11th August. This is still a while off but it sold out early last here so register here now to avoid missing out!

Friday 24 May - 'Griff' - 800m Run, 400m Backward run, 800m Run, 400m Backward Run

Strength - Power Clean
Above are Sammy's regional WOD's for this weekend. I will provide constant updates on how she is going on our FB page. Good luck SAM!!!!!!!!!!!

Thursday 23 May - 'Tabata Sets' - Toes To Bar, Goblet Squat (24/16), Ring Dip, KettleBell SumoDeadLift HighPull (24/16)

Henry in great form at the last weightlifting comp.
 If you are interested in entering in the next one, in 2 months time, let me know. The amount you lift or the experience you have is irrelevant, these comps are for everybody interested in having a go!

Tuesday 21 May - 50 KettleBell Swing (24/16), 10 HandStand PushUp, 500m Run, 40 KettleBell Swing, 8 HandStand PushUp, 400m Run, 30 KettleBell Swing, 6 HandStand PushUp, 300m Run, 20 KettleBell Swing, 4 HandStand PushUp, 200m Run, 10 KettleBell Swing, 2 HandStand PushUp, 100m Run

The NT City 2 Surf is on Sunday 2 Jun. Enter here. When you enter in your details select 'Team CFD' as your team, the password is 'elite' (thanks Sarah for setting that up)! Distance is 12k, cost is $60.

Monday 20 May - Snatch Pull 5-5-5, Hang Power Snatch 3-3-3, Snatch 1-1-1

Thanks to CrossFit Top End for hosting the weightlifting comp on Sunday, it was a great meet. 
Next one will be at CrossFit 11 Mile, Sunday 21st July so start training!