Saturday 12 Sep - 'NorFit'

Today CFD will be hosting NorFit from 9am - 4pm (approx). 

If you have entered as a competitor then please be there no later than 8:30am to register. If you would like to judge or help out please be there at 9am to hear the brief on each WOD.
If you have not registered then come on down and spectate. Heats will kick off at 10am.

 Karma Cafe will have a juice bar set up from 9am-12.

Wicked NRG will have a stand with refreshments, paleo(ish) treats, merch and supplement info. 

It will probably be the best day ever so don't miss out!
There will be no regular (8am & 3pm) sessions on today.

Friday 11 Sep - 1K Run, 3 Min Rest, 1K Run, 3 Min Rest, 500m Row, 2 Min Rest, 500m Row, 2 Min Rest, 200m Run, 1 Min Rest, 200m Run, 1 Min Rest, 10x10m Sprint, 1 Min Rest, 10x10m Sprint, 1 Min Rest, 1 Min AirBike

Fire fighting recruits keeping their training varied with a morning WOD. Great work guys, see you all again soon!

Thursday 10 Sep - 21-15-9 - Dumbbell Snatch (20/15), Squat, KettleBell Swing (32/24), Squat

Strength - Barbell Complex
Yoga is On Tonight, 7pm

Wednesday 9 Sep - 3 Rnd - 3 Wall Climb, 1 Rope Climb, 6 HandStand PushUp, 1 Rope Climb, 9 PushUp, 1 Rope Climb

Skills WOD - 12 Min AMRAP (for quality) - 3 Forward Roll, 6 Inverted Burpee, 9 Ring Dip

Tuesday 8 Sep - 15-10-5 - Thruster(50/35), 75-50-25 - Double Under, 15-10-5 - Toes To Bar

 Strength - Bench Press

Monday 7 Sep - 20 Min Ascending 'Amanda' AMRAP - 5,5,7,7,9,9,11,11 (and so on, adding 2 reps each round) - MuscleUp, Snatch (60/40)

 Strength - Snatch Grip DeadLift

Sunday 6 Sep - Open Gym 2-4pm

Sammy and her winning team from the CF Never Quit comp last Sunday. The others didn't stand a chance against these four!