Monday 6 Jul - 2 Rnd - 15 cal Row, 60 Double Under, 15 Clean & Jerk (60/40), 600m Run

Strength - Power Clean & Push Jerk

Sunday 5 Jul - Open Gym 2-4pm

Saturday 4 Jul - 'Hopper Deck' - 8am Session Only Today

 NorFit is on today at CrossFit TopEnd. It is the Territory's biannual CrossFit competition open to all NT CrossFitters, new or experienced, young or old. If you have not entered as a competitor come down anyway and check it out. Spectators yelling out their support makes the day a lot of fun! See you all there, 8am - 3:30pm

There is no 3pm session today (come to NorFit instead....)
Hopper Deck is a deck of WOD cards. One person blindly chooses a card and reads out the WOD. If everyone agrees to it then that is the WOD. If 1 person in the group says 'no' then everyone does 10 burpees and another card is selected. Burpees will continue until everybody agrees. You can only say 'no' once. 

Friday 3 Jul - 2 Rnds - 50 Squat, 40 SitUp, 200m Farmers Carry (24/16)

Skills WOD - 2 Rnds - 1 min HandStand Walking, 1 Min - Pistol Squat, 1 Min - Muscle Up
Much thanks to Justin and Chris for bar loading on the weekend.

Thursday 2 Jul - 30 Min AMRAP - 7 Dummbell Hang Squat Clean (20/15), 14 HandStand PushUp, 21 Box StepUp

To all those registered for NorFit you need to be at CrossFit Top End at 7am Saturday morning to register. The athlete brief will be at 7:30. If you have a marquee that will fit on a nature strip bring it along so we will have some shade during the day.

Wednesdy 1 Jul - Run 400m Then 10-1 - Knees To Elbows, 10 - 1 - Hang Power Snatch (40/30), then 400m Run

 Strength - Snatch Complex
No 6pm or 7pm session tonight for Territory Day Fireworks. The streets are a warzone! Stay indoors or go to an organised display.

Tuesday 30 Jun - 7 Min Up Ladder - Bench Press (40/30), DeadLift (100/70). 3 Min Rest. 7 Min Up Ladder - 10m Sprint, 10 Double Under. 3 Min Rest. 7 Min Up Ladder - Rope Climb, Wall Climb

All the lifts were covered at the NTWA/DPI 5 Lift Comp on Sunday! Such a great day. Well done to all those who competed and thanks for all the crowd support. 

Next big day is this Saturday at CrossFit Top End for the first NorFit of 2015. If you are not interested in spending your entire Saturday working out but you would still like to be involved please let me know. They are still looking for judges and people to help out on the day with things like equipment moving. Volunteers are what makes the day a success so any help would be very much appreciated.