Sunday 1 Jul - Open Gym 2-4pm

Sammy, Tai and Marii checking our Rainer’s CrossFit gym in Estonia

Saturday 30 Jun - 15 Rnd - 5 PullUp, 7 WallBall. 2 Min Rest. 15 Rnd - 5x 10m Shuttle Run, 7 Burpee

Well done to the CFD weightlifters from last weekends comp. Also a very big thank you to Gwyneth and Rob who bar loaded for both sessions. 
The next NTWA comp will be Sunday 16th Sep at CrossFit Palmerston

Friday 29 Jun - 50 Sumo DeadLift (100/70), 50 HandStand PushUp, 100m DeadBall Carry (60/40)

Finisher - 2 Min AMRAP - DeadBall Over Shoulder (60/40), 1 Min Rest, 2 Min AMRAP - AirBike, 1 Min Rest, 2 Min AMRAP - KettleBell Snatch (24/16)

Monday 25 Jun - ‘Fran’ - 21-15-9 - Thruster (40/30), PullUp

Strength - Thruster Complex

Sunday 24 Jun - Weightlifting Meet 11am

There will be no open gym today due to The NTWA comp being held from 11am at CFD. Come in and watch though, it may inspire you to register next time!

Saturday 23 Jun - 'Devils Mile' - 400m Lunge Walk, 30 PushUp, 400m Broad Jump, 30 Squat, 400m Plate OverHead Carry (20/15), 30 Burpee, 400m Bear Crawl

Beach WOD!! 
8:30am and 4pm at Casuarina Beach.
 Park in the car park before De la Plage

Friday 22 Jun - Death By - Box Jump Over. Death By - Dumbbell Press (15/10)

Saturday will be a beach WOD.
8:30am and 4pm at Casuarina Beach.

Thursday 21 Jun - 3 Rnd - 10 Back Squat (60/40), 15 Toes To Bar

Strength - Back Squat

Sunday 17 Jun - Open Gym 2-4pm

Free Introductory Session 10am 

Friday 15 Jun - ‘Annie’ 50-40-30-20-10 - Double Under, SitUp

Skills WOD - 18 Min AMRAP - 14 Pistol Squat, 10m HandStand Walk, 4 Under/Over, Max Unbroken Toes To Bar

Thursday 14 Jun - 4 Rnd - 12 WallBall, 10 PushUp, 10 Cal AirBike

Strength - Bench Press and Dip

Monday 11 Jun - Partner WOD - 100 Dumbbell Snatch (20/15), 80 Burpee Box Jump, 100cal AirBike, 80 GHD Back Extension, 100m Sled Push (100/70)

1 Partner Works, 1 Rests, Swap Every Minute.
Session times today are 8:30am and 4pm

Sunday 10 Jun - Open Gym 2-4pm

Tuesday 5 Jun - 20 Min AMRAP - 1 Rope Climb, 14 Burpee

Strength - Press

Sunday 3 Jun - Open Gym 2-4pm


Day 3 Regionals, lets go Sammy!