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. 

Monday 7 Jul - 20 Min AMRAP - 10 Squat Clean (60/40), 6 HandStand PushUp, 200m Run

Strength - Clean

Sunday 6 Jul - Open Gym 2-4pm

Saturday 5 Jul - 100 WallBalls, 100 Burpees, 1k Run

Free Intro Session at 10am Today.

Friday 4 Jul - Death By Double Unders

Strength - Press
Tomorrow (Saturday), CrossFit TopEnd are hosting a CrossFit competition (NorFit) starting at 8am. Registrations have closed but there are a number of CFD and 11 Mile members competing. It would be great if you could head down to support them. Utter Nutter will be there so your morning coffee is sorted!
If you have registered sign in is 7am - 7:15am Saturday. Good luck everybody, see you all there!

Thursday 3 Jul - 4 Rnds - 250m Row, 25 Squat, 25 Lunge Step, 25 SitUp, 1 Rope Climb

Don't forget shin protection for the rope climbs