Friday 1 May - EMOM 10 Mins - 1 Snatch

EMOM = Every Minute On The Minute
 Strength - Snatch Complex
This Monday is a public holiday, 8am and 3pm are the session times.

Thursday 30 Apr - 25 Thruster (20/15), 25 Burpee, 25 Thruster, 20 Burpee PullUp, 25 Thruster, 15 Over The Bar Burpee, 25 Thruster, 10x10m Burpee Broad Jump

3pm ANZAC Day
Yoga is on tonight, 7pm, $10, bring a towel. If you haven't tried this yet then do, it's really good!

Monday 27 Apr - 7 Min AMRAP - 14 Front Squat (60/40), 21 SitUp

Strength - Back Squat

Sunday 26 Apr - Open Gym 2-4pm

Little Pia growing up so fast

Saturday 25 Apr - 'B-1' - 3 Rnds - 400m Run, 21 KettleBell Swing, 15 Knees to Elbows, 9 Ring Dips

Session times as normal today.
The WOD today is in honor of a young man, Benjamin Ranaudo. 
Ben was killed in Afghanistan in July 2009 by an IED, he was only 22. 
He trained at CrossFit North Queensland. On their results board he was known as 'B-1'

Thursday 23 Apr - 7 Rnds - 5 MuscleUp, 10 Burpee


Strength - Clean Complex
Yoga is on tonight (Thursday) 7pm, $10.

Wednesday 22 Apr - 30 Min AMRAP - 30 HandStand PushUp, 2 Rope Climb, 30 OverHead Lunge Step (20/15), 2 Rope Climb, 30 Dumbbell Hang Clean (15/10), 2 Rope Climb

Raymond and Sarah dropping in for a hello last weekend. I am sure he will be picking that up next visit!

Tuesday 21 Apr - 3 Rnds - 7 Toes To Bar, 7 PullUp. 3 Rnds - 7 WallBall, 7 MedBall Clean. 3 Rnds - 7 Burpee Box Jump, 7 Box Jump Over. 3 Rnds - 7 DeadLift (60/40), 7 Power Clean (60/40)

Jana and Mitch spent the weekend in Brisbane at The Again Faster Youth Development Camp. Firstly, congratulations on being selected to attend and secondly for doing yourselves and CFD proud and showing them how awesome you two are!!
Strength - Press and Push Jerk

Sunday 19 Apr - Open Gym 2-4pm

Donna, still going strong with the due date getting closer!

Saturday 18 Apr - 1K Run, 3 Rnds of 'DT', 600m Run, 2 Rnds of 'DT', 400m Run, 1 Rnd of 'DT'

'DT' is 12 Dead Lift, 9 Hang Power Clean, 6 Push Jerk (70/50)

Friday 17 Apr - 21 PullUp, 21 PushUp, 21 KettleBell Swing (32/24), 15 PullUp, 15 PushUp, 15 KettleBell Swing, 9 PullUp, 9 PushUp, 9 KettleBell Swing

 Thanks so much for all the help this week from Faith, Simon M, Marie, Mitch and Kwow, to get the massive April On Ramp group ready to CrossFit!
Strength - Bench Press

Wednesday 15 Apr - 200m MedBall Carry (9/6), 30 WallBall, 200m Suitcase Carry (24/16), 30 KettleBell Snatch (24/16)

Strength - Snatch Complex
Great lifting from Mitch and Emily on Sunday at the NTWA comp. Thanks to everyone who called in for some crowd support, the more people watching the lighter the bar feels!
 If anyone is interested in lifting at the next comp in 2 months time let me know.

Monday 13 Apr - 4 Rnds - 4 Power Clean (65/45), 8 HandStand PushUp, 12 Squat

Strength - Push Press and Push Jerk

Sunday 12 Apr - Open Gym 2-4pm


NTWA Weightlifting comp today at CrossFit TopEnd. Come on down and support local lifters. Starts at 11am

Thursday 9 Apr - 10 - 1 - OverHead Squat (50/35), Over The Bar Burpee


Strength - OverHead Squat
Yoga is on tonight, 7pm, $10

Tuesday 7 Apr - 3 Rnds - 15 DeadLift (80/60), 400m Run, 10 Dumbbell Snatch (20/15)

 
Strength - Front Squat and Snatch Grip DeadLift

Sunday 5 Apr - Open Gym 2-4pm

HAPPY EASTER EVERYBODY!!!!