Friday 4 Jul - Death By Double Unders

Strength - Press
Tomorrow (Saturday), CrossFit TopEnd are hosting a CrossFit competition (NorFit) starting at 8am. Registrations have closed but there are a number of CFD and 11 Mile members competing. It would be great if you could head down to support them. Utter Nutter will be there so your morning coffee is sorted!
If you have registered sign in is 7am - 7:15am Saturday. Good luck everybody, see you all there!

Thursday 3 Jul - 4 Rnds - 250m Row, 25 Squat, 25 Lunge Step, 25 SitUp, 1 Rope Climb

Don't forget shin protection for the rope climbs

Wednesday 2 Jul - 'DT' - 5 Rnds - 12 DeadLift (70/50), 9 Hang Power Clean, 6 Jerk

Strength - Clean Complex

Tuesday 1 Jul - 12 Min AMRAP - 3 MuscleUp, 6 HandStand PushUp, 9 Burpee PullUp

Strength - Snatch
Due to Fireworks there will be no 7pm session tonight

Monday 30 Jun - 10-8-6-4-2 - PullUp, 4-8-12-16-20 - WallBall

Strength - Back Squat

There will be no 7pm session on Tuesday night due to the madness that is Territory Day! The Mindil Beach display starts at 7:30pm

Sunday 29 Jun - Open Gym 2-4pm

The Calm

Saturday 28 Jun - 'Partner WOD' - 20 Rnds - 10 Box Jump, 8 Ring PushUp, 6 Weighted SitUp

One partner completes 1 round while the other rests, no hidden 200m runs today….!