Saturday 24 Jun - Every 2 Mins for 10 Mins - 5 DeadLift. Every 2 Mins for 10 Mins - 5 Press. Every 2 Mins for 10 Mins - 5 Back Squat

Friday 23 Jun - 20 Thruster (40/30), 100 Double Under, 18 Thruster, 80 Double Under, 16 Thruster, 60 Double Under, 14 Thruster, 40 Double Under, 12 Thruster, 20 Double Under, 10 Thruster, 10 Double Under

Strength - Cluster 

Thursday 22 Jun - 15-12-9 - Bar MuscleUp, Dumbbell OverHead Squat (20/15), HandStand Walk (m)

Gymnastics Strength WOD - 2 Mins - Strict Dips, 1 Min Rest, 2 Mins Kipping Dips, 1 Min Rest, 2 Min Strict HandStand PushUp, 1 Min Rest, 2 Min Kipping HandStand PushUp, 1 Min Rest, 2 Min Strict PullUps, 1 Min Rest, 2 Mins Kipping PullUps

Wednesday 21 Jun - 3 Rnd - 8 Over The Bar Burpee, 6 Hang Power Clean (60/40), 4 Power Clean, 2 Clean

Skills WOD - 20 Min AMRAP - 15m Broad Jump (in as few jumps as possible), 3 PullUps (as slow as possible), Max set of Free Handstanding PushUps. Thanks to CF mainsite for the skills WOD.

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