Tuesday 20 Jun - 2 Rnds - In 4 Mins - Run 400m, Max SitUps. 2 Rnds - In 4 Mins - Run 400m, Max Box StepUp. 2 Rnds - In 4 Mins - Run 400m, Max Squats

Strength - Snatch
A big day of CrossFit at CF TopEnd on the weekend with the community coming together for another NorFit. Outstanding effort from the CFDers, Kerry, Bec P, Nyree, Adam R, Mhairi, Sam P and Gwyneth who all did our gym very proud! Thanks CFTE for an excellent day.

Monday 19 Jun - 'Jack' - 20 Min AMRAP - 10 Push Press (50/35), 10 KettleBell Swing (24/16), 10 Box Jump

Strength - Front Squat

Sunday 18 Jun - Open Gym 2-4pm

Saturday 17 Jul - 21-18-15-12-9-6-3 - Row (Cal), KettleBell DeadLift (32/24), Toes Thru Rings, Plate Ground To Overead (20/15). 200m Run after each set

Today CrossFit TopEnd are hosting the Territory's Annual Individual CrossFit Competition, NorFit. If you are competing, go hard and have fun. If you are not competing you can spectate from 8am
All our regular session times are still on.

Friday 16 Jul - 'Partner WOD' - 20 Min AMRAP - 8 Tyre Flip, 10m Sled Push (150/100), 12 DeadBall Over Shoulder (60/40), 14 Sledge Hits

Thursday 15 Jul - 4 Rnds - 7 Dumbbell Hang Squat Clean & Jerk (20/15), 14 Burpee

Another great achievement from the long weekend was all the CFDers who participated in the National Masters Athletics Championships - Larissa, Nyree, Mick M, Kwow, Helen, Maria A, Nic and Jeff. Check out the medal haul from Nic!

Strength - Snatch Complex

Wednesday 14 Jul - 20sec Work/10sec Rest - 10 Rnds - Double Under. 10 Rnds - Jumping Squat. 10 Rnds - KettleBell Snatch (24/16)

A superb effort from Rob on the weekend completing the 54k Litchfield Ultra Marathon in under 9hrs. Well done, we were all back here complaining about 5k!