November 2015

Strength: Thruster 4 x 3 rep W.O.D. ‘Partner workout’ 30 Burpee Overhead barbell hold (60/40) One person must be holding the bar overhead for burpees to count* 30 Front squat Pull up bar hang One person must be hanging from pull up bar for front squats to count* *Partners must swap if the ‘hold’ person […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1658 w=210 h=220 float=right]Marcel and Delane in the 1.6k running event yesterday. Marcel finished 4th overall and Delane 6th. Both in their first CrossFit comp and in RX, also Delane has

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1657 w=210 h=220 float=right]These two boys, Delane and Marcel, competing in a secondary schools CrossFit competition in Papatoetoe today. All they had was 2 days notice and they’re entered into the

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1656 w=210 h=220 float=right]The early morning crew working through a few wall balls this morning. Strength: Deadlift 4 x 3 rep W.O.D. 5 Muscle up 30 Wall ball 20 Burpee 3

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1655 w=210 h=220 float=right]Great Clean PB for Jamie on Saturday! His biggest challenge was standing up from the bottom of the squat. He’s been working on that so 100kg should be

Ok so we won the world cup, time to set some new goals. See one of the coaches when when you’re in the gym next to get a goal sheet to put up on the wall. We can help you with setting goals, as well as daily/weekly tasks to help you get there. Strength: Weighted