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.

Monday 29 Jun - 100 KettleBell Swing (24/16), every 1 min do 5 Goblet Squat. Then 4 Rnds - 1 Min Lunge Steps, 1 Min Rest. Then 2 Min AMRAP - Ring Dip

Strength - Clean and Jerk Complex

Sunday 28 Jun - 12 Noon - 5 Lift Comp

 

No Open Gym today as CFD is hosting the Inaugural DPI/NTWA 5 Lift Comp. Come along and check it out from 12 noon onwards.

Saturday 27 Jun - 'Double Tabata' - 40sec Work, 20sec Rest - 5 Rnds - WallBalls. 5 Rnds - Bear Crawl. 5 Rnds - Burpee PullUps. 5 Rnds - Double Unders. 3 Mins Rest between each station.

Very exciting news today, Matt and Billee have a son, Levi George Martin.

Remember no Open Gym tomorrow (Sunday). Come down from 12noon to check out the 5 lift comp we are hosting instead.

Friday 26 Jun - 50 Box Jump, 50 Toes To Bar, 50 PushPress (35/25), 30 Box Jump, 30 Toes To Bar, 30 PushPress, 10 Box Jump, 10 Toes To Bar, 10 PushPress

Strength - Back Squat

Thursday 25 Jun - 21 Thruster (40/30), 10 Over The Bar Burpee, 15 Thruster, 10 Over The Bar Burpee, 9 Thruster, 9 Over The Bar Burpee, Run 1K

 Yin Yoga with CJ is ON tonight (Thursday) at 7pm. Bring a towel or yoga mat and $10.