Monday 14 Jul - 9 Min AMRAP - 3 DeadLift (100/70), 6 PushUp, 12 DoubleUnder. Rest 3 Min. 6 Min AMRAP - 21 Plate Ground to OverHead (20/15), 200m Run. Rest 2 Min. 3 Min AMRAP - Burpee (onto a plate)

Strength - DeadLift

Sunday 13 Jul - Open Gym 2-4pm

Saturday 12 Jul - 10 Min AMRAP - 10 PushPress (20/15), 10 Box Jump. 3 Min Rest. 10 Min AMRAP - 10 Lunge Step, 10 Burpee. 3 Min Rest. 10 Min AMRAP - 10 WallBall, 10 KettleBell Swing (24/16)

8am will be Dee's last WOD at CFD before she continues her travels, come on in to say goodbye!

OR take a drive past the Berrimah line and introduce a friend to CrossFit at the 8am 11 Mile WOD!

Friday 11 Jul - 3 Rnds - 5 Strict PullUp, 10 Kipping PullUp, 20 Box Step Over

Strength - Front Squat
Our Tug of War Team, not heavy enough!!
Tomorrow (Saturday) at 8am CrossFit 11 Mile are holding a 'Bring a Friend' WOD at 8am. If you have a friend or family member who wants to see what CrossFit is all about take them along for a great introduction. It's free and will be fun!

Thursday 10 Jul - Every Minute On The Minute For 25 Mins - Min 1 - 10 KettleBell Snatch Right Arm (24/16). Min 2 - 10 KettleBell Snatch Left Arm (24/16). Min 3 - 1 Wall Climb. Min 4 - Rest. Min 5 - Max 10m Sprints

Kelly C in the Iron Person event at the Beer Can Regatta last weekend!

Wednesday 9 Jul - 5-4-3-2-1 - OverHead Squat (60/40), Over the Bar Burpee. 5-4-3-2-1 - Power Clean (60/40), Over The Bar Burpee. 5-4-3-2-1 - Back Squat (60/40), Over the Bar Burpee

Strength - OverHead Squat

Tuesday 8 Jul - 3 Rnds - 1 Min Dips, 1 Min Dumbbell Snatch (20/15), 1 Min Row, 1 Min KettleBell Swing (32/24), 1 Min Rest

The first instalment of The NorFit series was a huge success. Well done to CrossFit TopEnd for hosting an excellent day. 

The next one will be at CrossFit 11 Mile on Saturday 6th Sept. The workouts will be designed to suit beginners to advanced so everyone should enter. Registrations will open closer to the day.