Friday 1 Sep - In 10 Mins - Run 1K, Max MuscleUps. In 10 Mins - Run 1K, Max Wall Climbs

Less than a week and this little family increases by one!
Strength - Jerk

Thursday 31 Aug - In 15 Mins - 15 Clean (50/35), 10 Clean (60/40), 5 Clean (75/50), 1 Clean (90/60). In remaining time establish 1RM Clean

Skills WOD - 10 Min AMRAP - 1 Forward Roll, 3 Strict Toes To Bar, 5m HandStand Walk

Monday 28 Aug - 'Tabata' - Dumbbell PushPress (15/10), Burpee, MedBall Clean, Hollow Hold

Strength - Bench Press
Tabata is 8 Rnds - 20sec of Work followed by 10sec of Rest

Sunday 27 Aug - Open Gym 2-4pm

Free Intro Session 10am

Saturday 26 Aug - 3 Rnd - 2 Min - Row, 2 Min - Sled Drag (40/30), 2 Min - Rest, 2 Min - DeadBall Carry, 2 Min - Burpee PullUp, 2 Min Rest

'The Power Naps' - Taiwanese, English, Egyptian, Aussie, Estonian and Israeli

Monday 21 Aug - In 10 Mins - 10-20-30-40-50 - Double Under, 10-8-6-4-2 - Dumbbell Cluster (15/10). 1 Min Rest. In 10 Mins - 5-10-15-20-25 - Jumping Squat, 10-8-6-4-2 - KettleBell Swing (32/24)

NorFit Team Series 2017, an epic day of fitness and community. Thanks to everyone involved - teams, judges, helpers and spectators.

Sunday 20 Aug - Open Gym 2-4pm

Madison Crew

Saturday 19 Aug - NorFit Team Series 2017

Athlete and Judges Brief at 8am. 
Competition will run from 9am - 4:30pm
Come on in and check it out!

Friday 18 Aug - 800m Run, 50 SitUp, 600m Run, 40 Press (20/15), 400m Run, 40 Push Press (20/15), 200m Run, 50 SitUp

Today the session times are 5:30am, 6:30am, 8am, 9:15am and 12:30pm. There is no 4pm or 5:30pm session today. I will be setting up for NorFit if anyone wants to come in and help. 

Thursday 17 Aug - 30 Cal (Bike or Row), 30 KettleBell Snatch (24/16), 30 WallBall, 30 DeadLift (75/50)

Well done to the CFDers who swum, ran or rode at The Kateherine Ultra Challenge last weekend.
Strength - Front Squat

Saturday 12 Aug - 'Partner WOD' - 300 Squat, DeadBall Hold. 250 SitUp, HandStand Hold. 200 KettleBell Swing (24/16), Squat Hold. 100 Cal, Bar Hang.

Finisher (solo) - 7 Min AMRAP - 10 Plate Ground To OverHead (25/20), 20 Lateral Jump, 10 Burpee Onto Plate

Monday 7 Aug - 3 Rnd - 20 Dumbbell Squat Snatch (20/15), 10 Knees To Elbows, 800m Run

Session times today are 8:30am and 4pm

Friday 4 Aug - 4 Rnd - 30sec Work/30sec Rest - V-Sit, Pistol Squat, Dip

Strength - Snatch Complex and Clean Complex

Thursday 3 Aug - 5 Rnds - In 4 Mins - Run 400m, Max Wall Climb

90 seconds rest between rounds