Thursday 24 Sep - 4 Rnd - 25 Squat, 25 KettleBell Swing (24/16), 25 SitUp, 25 Dumbbell Snatch (20/15)

The Saturday afternoon session will now start at 4pm instead of 3pm. This will allow the Inpex workers, whose buses get in after 3pm, to attend. 
Yoga is on tonight (Thur) at 7pm. After tonight there will be no Yoga for 3 weeks, while CJ is away, so come along tonight to get your stretch on.

Saturday 19 Sep - 'Team WOD' - 35 Min AMRAP - Max Cal Row, Max Burpee Box Jump, Max Cal AirBike, Max WallBall

Happy wedding day to DPD and Aroha!
Each team has 2 Rowers, 2 AirBikes, 2 Boxes and 2 WallBalls to complete as many reps and calories as possible in 35 Mins

Thursday 17 Sep - 3 Rnd - 10 OverHead Squat (50/35), 10 Tyre Flip, 200m Run

 Gymnastic/Skills WOD - 2 Rnd - 2 Min Max Pistol, 2 Min Max Muscle Up, 2 Min Max Distance HandStand Walk

Monday 14 Sep - On The Minute, 8 Mins - Odd - 10 HandStand PushUp, Max Box StepUp (15/10), Even - Rest. On The Minute, 8 Mins - Odd - 5 Clean & Jerk (50/35), Max Squat, Even - Rest.

Strength - Front Squat
Well done to all those that ended the day on the podium.
Huge thank you to everyone involved yesterday from judges, helpers, competitors, sponsors and spectators. It was an epic success and a great day to be a CrossFitter in the territory! Here is the link to the leaderboard NORFIT

Saturday 12 Sep - 'NorFit'

Today CFD will be hosting NorFit from 9am - 4pm (approx). 
If you have entered as a competitor then please be there no later than 8:30am to register. If you would like to judge or help out please be there at 9am to hear the brief on each WOD.
If you have not registered then come on down and spectate. Heats will kick off at 10am.
 Karma Cafe will have a juice bar set up from 9am-12.
Wicked NRG will have a stand with refreshments, paleo(ish) treats, merch and supplement info. 
It will probably be the best day ever so don't miss out!
There will be no regular (8am & 3pm) sessions on today.

Thursday 10 Sep - 21-15-9 - Dumbbell Snatch (20/15), Squat, KettleBell Swing (32/24), Squat

Strength - Barbell Complex
Yoga is On Tonight, 7pm

Wednesday 9 Sep - 3 Rnd - 3 Wall Climb, 1 Rope Climb, 6 HandStand PushUp, 1 Rope Climb, 9 PushUp, 1 Rope Climb

Skills WOD - 12 Min AMRAP (for quality) - 3 Forward Roll, 6 Inverted Burpee, 9 Ring Dip

Sunday 6 Sep - Open Gym 2-4pm

Sammy and her winning team from the CF Never Quit comp last Sunday. The others didn't stand a chance against these four!