Crossfit Norwest

For Individual Programming visit RAW: www.rawstrengthandconditioning.com

**Due to most of our gym competing or supporting at the Regionals in Wollongong this weekend (Fri- Mon) we will have a slightly reduced class timetable. Please see session times here + stay tuned to our Facebook page for any updates.**

I would like to take this opportunity to wish our CrossFit Norwest athletes Good Luck for the Australia and NZ Regional competition this weekend. We have not only managed to qualify a team (which requires a top 30 gym finish from all in Aus/NZ) but also an individual (which requires a top 48 individual finish from all competitors in Aus/NZ) - this is a major effort, as many gyms are unable to qualify full stop.

The team that will be representing us over the coming three days is:

Rich Millar

Mandy Konopka

Matty Forwood

Kat King

Jamie Khazzouh

Libby Wescombe

Jess Coughlan will also be heading down to compete as an Individual.

Special mention also goes to Sharon Brown and Darren Jackson, our two team reserves who have assisted and supported the team throughout this process.

For Individual Programming visit RAW Strength: www.rawstrengthandconditioning.com

Tonight is the night! Kicking off at 5:30pm we are learning about performance, recovery and taking the right supplements for our body type from the team at ASN Castle Hill! If you want to know about putting on size, leaning out, enhancing your performance or anything in between then make sure you head to the session. We will be learning some new stuff, tasting new products and asking questions. See you all there!

We still have some CrossFit Norwest supporter gear for sale from our first batch - this includes ladies tees and singlets, all our guys gear has sold out!! Luckily, our second batch of CFNW gear has arrived, this includes new shirts and hoodies for Winter!! The cost is $35 per shirt and $55 per hoodie. As before this will be debited from your account. If you need to pay by cash please contact me so we can sort it out! Also when you record your name please include your last name.

Due to our participation in this weekend's Australian Regional competition we will be having slightly reduced hours from Friday - Monday. Please see the hours below:

For Individual Programming visit www.rawstrengthandconditioning.com

Congratulations to all our Norwest athletes who participated in this year's Reebok CrossFit Open, we are so proud of all your efforts, hard work and determination in the lead up to and duration of the last five weeks. At the gym during the Open we have seen you hit PRs, learn new things about yourselves as an individuals and as athletes, push yourselves harder than you thought was previously possible, compete in your first ever competition, achieved new skills, become involved in the CrossFit and CrossFit Norwest community and had fun! It has been absolutely AWESOME!! To celebrate we will be holding a BBQ NEXT WEEKEND. All welcome. Full details and full results from the Open will be released in the coming days.

For Individual Programming visit RAW Strength and Conditioning: www.rawstrengthandconditioning.com

The Reebok CrossFit Open is for EVERYBODY, that's what makes it such a special time each year. This year over 100,000 people from around the Globe are expected to compete in the Open, while the majority will perform the workouts at a registered affiliate like CrossFit Norwest, some will film their workouts and submit them online.

The 2013 Reebok CrossFit Open will put competitors through five workouts over five weeks starting on March 6th and ending on April 7th. The first workout will be released at 5 p.m. Pacific Time on Wednesday, March 6. To be in the running you must register, complete the first workout, and submit your score by 5 p.m. Pacific Time on Sunday, March 10. This will be the same process each week. Workouts will be completed at our affiliate, then it will be up to you to submit your score via the games site, which will then be validated by us. It must be sumbitted on time for us to validate otherwise you will not receive a score for that week.

HOW TO REGISTER:

For the Advanced CrossFit Program please visit the RAW Strength and Conditioning Website.

EASTER HOURS:

GOOD FRIDAY: CLOSED

SATURDAY: NO CLASSES, ONE OPEN GYM SESSION INSTEAD 7-9AM

EASTER SUNDAY: CLOSED

EASTER MONDAY: NO CLASSES, TWO OPEN GYM SESSIONS INSTEAD 7-9AM AND 4-6PM

TUESDAY: NORMAL TIMETABLE RESUMES

Congratulations to the individuals who have been chosen to make up the roster for the CrossFit Norwest Regional Team to compete at Wollongong on the 18-20th May. The final three males and females will be chosen closer to the Regional event. Again, we would like to say a big thank you to everyone for their efforts in the Open over the past few weeks - keep up the commitment, there are plenty more events on the calendar this year that we will all be working towards - CF CHAMPIONS League, Local Games Days & Tough Mudder.

CROSSFIT NORWEST 2012 REGIONAL TEAM: