Thursday 1 Sep - 100 KettleBell Swing (24/16), 80 Sledge Hits, 60 Plate Ground To OverHead (20/15), 40 PushUp, 20 PullUp, 100 SitUp

Thanks to these legends for missing the start of the Rugby to run the NorFit scoreboard all day!

Wednesday 31 Aug - 12 Min AMRAP - 8 Dumbell Squat Snatch (15/10), 16 Toes To Bar, 32 Double Under

It was hard saying goodbye to these two. Safe travels Sarah and Seamus and all the best for your next adventure, come back soon though!
Strength - Snatch

Tuesday 30 Aug - 10-1 - WallBall, Burpee. 2 Min Rest. 10-1 - OverHead Squat (40/30), Box Jump

The community that gets fitter, faster, stronger, bigger each year.

Monday 29 Aug - 'Partner WOD' - 20 Min AMRAP - 5 Dumbbell Press (15/10), 10 Dumbbell Push Press, 15 Dumbbell Push Jerk. Then Run 1K.

Great work Jeff, a well deserved win. We are all very proud of you.
Strength - Back Squat

Saturday 27 Aug - NORFIT 9am - 5pm

If you are not competing today come down and check out the action anytime between 9am and 5pm. With 7 teams from CFD, 6 from CFTE, 3 from CFT and 3 from CFP it will be the largest community gathering of CrossFitters the NT has ever seen! If you would like to help out as a judge please be at the brief at 9am. 

Thursday 25 Aug - 16 Min Up Ladder - 1 Muscle Up, 1 Snatch (60/40), 1 HandStand PushUp

Increase by 1 rep each round
Strength - Snatch

Sunday 21 Aug - Open Gym 2-4pm

Good luck to Sammy and Mitch competing in Melbourne this weekend at The Moorabbin MegaBowl 4. Here is a link to the leaderboard.

Saturday 20 Aug - Team WOD - 30 Min AMRAP - 20 Dumbbell Snatch (20/15), 10 Burpee Box Step Over, 20 SitUp, 10 PushUp

During the 30 mins your team will be accumulating as many cals as possible on the AirBike & Rower
At 9am Adam is cooking us a BBQ. Feel free to bring along family and friends as we celebrate
Adams return to health.

Wednesday 17 Aug - 21-15-9 - Front Squat (60/40), Box Jump

Strength - Back Squat

Monday 15 Aug - 5 PushUp, 200m Run, 10 PushUp, 200m Run, 15 PushUp, 200m Run, 20 PushUp, 200m Run, 25 PushUp, 200m Run

Strength - Muscle Snatch, Behind Neck PushPress and OverHead Squat

Friday 12 Aug - 4 Rnd - 30sec Work/ 30sec Rest - Row, Strict Toes To Bar, Ring Dip, OverHead Lunge

Skills - Legless Rope Climb and Strict HandStand PushUp

Monday 8 Aug - 4 Rnd - 5 Burpee PullUp, 10 Dumbbell Cluster (20/15)

Strength - Snatch and Clean & Jerk