Tuesday 14 Jun - 7 Min Up Ladder - HandStand PushUp, Squat Clean (60/40)

1,1,2,2,3,3... etc until 7 Mins is up.

Strength - Back Squat and Front Squat

Monday 13 Jun - 21 Burpee, 21 Knees To Elbows, 21 PushPress (40/30), 21 Box Jump, 400m Run, 15 Burpee, 15 Knees To Elbows, 15 PushPress, 15 Box Jump, 400m Run, 9 Burpee, 9 Knees To Elbows, 9 PushPress, 9 Box Jump

Session times today are 8am and 4pm

Sunday 12 Jun - Open Gym 2-4pm

Saturday 11 Jun - 'Partner WOD' - 100 cal AirBike, 150 cal Row, 200 SitUp, 250 Squat, 300 Double Unders, 400m Run

Friday 10 Jun - 4 Rnd - 3 Burpee MuscleUp, 6 Pistol Squat, 200m Run

Strength - Weighted PullUp and Turkish Get Up

Thursday 9 Jun - 1RM Snatch. 1RM Clean & Jerk

City 2 Surf 2016

Nothing beats those finish line smiles! 

Well done to all of you, especially those who did NorFit the day before, crazy!

Wednesday 8 Jun - 21-18-15-12-9-6-3 - Dumbbell Snatch (20/15), Burpee

This sequence shot is a great example of the effort Carmel put in, not only for this PB lift but for all the NorFit WOD's last weekend. 

Well done again to everyone who put their fears aside and gave it a go last weekend. Next one is 27th August. It will be a team comp, more details will be out soon.