Friday 1 Sep - In 10 Mins - Run 1K, Max MuscleUps. In 10 Mins - Run 1K, Max Wall Climbs

Less than a week and this little family increases by one!
Strength - Jerk

Thursday 31 Aug - In 15 Mins - 15 Clean (50/35), 10 Clean (60/40), 5 Clean (75/50), 1 Clean (90/60). In remaining time establish 1RM Clean

Skills WOD - 10 Min AMRAP - 1 Forward Roll, 3 Strict Toes To Bar, 5m HandStand Walk

Wednesday 30 Aug - 21-15-9 - HandStand PushUp, Power Snatch (50/35)

Strength - Snatch Complex

Tuesday 29 Aug - 'Jackie' - 1K Row, 50 Thruster (20/15), 30 PullUp

Monday 28 Aug - 'Tabata' - Dumbbell PushPress (15/10), Burpee, MedBall Clean, Hollow Hold

Strength - Bench Press
Tabata is 8 Rnds - 20sec of Work followed by 10sec of Rest

Sunday 27 Aug - Open Gym 2-4pm

Free Intro Session 10am

Saturday 26 Aug - 3 Rnd - 2 Min - Row, 2 Min - Sled Drag (40/30), 2 Min - Rest, 2 Min - DeadBall Carry, 2 Min - Burpee PullUp, 2 Min Rest

'The Power Naps' - Taiwanese, English, Egyptian, Aussie, Estonian and Israeli

Friday 25 Aug - 'Nicole' - 20 Min AMRAP - 400m Run, Max PullUps

Thursday 24 Aug - 3 Rnd - 1 Rope Climb, 3 Wall Climb, 5 GHD SitUp, 7 DeadBall Over Shoulder(60/40), 35 WallBall

Strength - Clean & Jerk Complex

Wednesday 23 Aug - 2 Rnd - 400m Farmers Carry (24/16), 20 Weighted StepUp (24/16), 40 SitUp

Strength - Press and Push Press

Tuesday 22 Aug - 3 Rnds - 1 Min Toes To Bar, 30sec Rest, 1 Min Cal (Row or Bike), 30sec Rest, 1 Min Back Squat (60/40), 30sec Rest

Strength - Back Squat

Monday 21 Aug - In 10 Mins - 10-20-30-40-50 - Double Under, 10-8-6-4-2 - Dumbbell Cluster (15/10). 1 Min Rest. In 10 Mins - 5-10-15-20-25 - Jumping Squat, 10-8-6-4-2 - KettleBell Swing (32/24)

NorFit Team Series 2017, an epic day of fitness and community. Thanks to everyone involved - teams, judges, helpers and spectators.

Sunday 20 Aug - Open Gym 2-4pm

Madison Crew

Saturday 19 Aug - NorFit Team Series 2017

Athlete and Judges Brief at 8am. 

Competition will run from 9am - 4:30pm
Come on in and check it out!

Friday 18 Aug - 800m Run, 50 SitUp, 600m Run, 40 Press (20/15), 400m Run, 40 Push Press (20/15), 200m Run, 50 SitUp

Today the session times are 5:30am, 6:30am, 8am, 9:15am and 12:30pm. There is no 4pm or 5:30pm session today. I will be setting up for NorFit if anyone wants to come in and help. 

Thursday 17 Aug - 30 Cal (Bike or Row), 30 KettleBell Snatch (24/16), 30 WallBall, 30 DeadLift (75/50)

Well done to the CFDers who swum, ran or rode at The Kateherine Ultra Challenge last weekend.

Strength - Front Squat

Wednesday 16 Aug - 'Cindy' - 20 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. OR 'Mary' - 20 Min AMRAP - 5 HandStand PushUp, 10 Pistol, 15 PullUp

Skills WOD - 10 Min AMRAP - 10m HandStand Walk, 10 Triple Under

Tuesday 15 Aug - 10 Rnd - Min 1 - 2 Snatch (60/40). Min 2 - Max Burpee Box Jumps. Min 3 - Rest

Monday 14 Aug - 'Nasty Girls' 3 Rnds - 50 Squat, 7 Muscle Up, 10 Hang Power Clean (60/40)

Strength - Hang Power Clean & Jerk

Sunday 13 Aug - Open Gym 2-4pm

Saturday 12 Aug - 'Partner WOD' - 300 Squat, DeadBall Hold. 250 SitUp, HandStand Hold. 200 KettleBell Swing (24/16), Squat Hold. 100 Cal, Bar Hang.

Finisher (solo) - 7 Min AMRAP - 10 Plate Ground To OverHead (25/20), 20 Lateral Jump, 10 Burpee Onto Plate

Friday 11 Aug - 12 Min AMRAP - 1 Rope Climb (from seated), 3 Strict HandStand PushUp, 6 Weighted Pistol Squat

Strength - Sumo DeadLift

Thursday 10 Aug - 1RM Snatch Balance, 2RM Hang Snatch, 3RM Back Squat

Wednesday 9 Aug - 0-10 Min - 10-5 - Wall Climb, Rope Climb. 10-20 Min - 15-10-5 - HandStand PushUp, Clean & Jerk (60/40). 20-30 Min - 20-15-10-5 - Box Jump, DeadLift (100/70)

Tuesday 8 Aug - 2 Rnd - 1 Min - SumoDeadLift HighPull (32/24), 1 Min - 5m Shuttle Run, 1 Min - Plate Ground To OverHead (20/15), 1 Min - 5m Shuttle Run, 1 Min - Dumbbell Snatch (20/15), 1 Min Rest

Strength - Barbell Turkish GetUp and Weighed PullUp

Monday 7 Aug - 3 Rnd - 20 Dumbbell Squat Snatch (20/15), 10 Knees To Elbows, 800m Run

Session times today are 8:30am and 4pm

Sunday 6 Aug - Open Gym 2-4pm

Saturday 5 Aug - 3 Rnd - 500m Row, 400m Run, 30 Sledge Hits, 20 Burpee Box Jump, 10 KettleBell Swing (32/24)

10am is 'Bring A Friend' Session

Friday 4 Aug - 4 Rnd - 30sec Work/30sec Rest - V-Sit, Pistol Squat, Dip

Strength - Snatch Complex and Clean Complex

Thursday 3 Aug - 5 Rnds - In 4 Mins - Run 400m, Max Wall Climb

90 seconds rest between rounds

Wednesday 2 Aug - 10 Min AMRAP - 10 WallBall, 10cal Row/Bike. 3 Min Rest. 10 Min AMRAP - 10 DeadBall Over Shoulder (60/40), 20 Burpee. 3 Min Rest. 10 Min AMRAP - 10 Dumbbell Thruster (15/10), 30 Double Under