STRENGTH Weighted dip One arm row 5 x 3 rep WOD Overhead squat (50/35) Burpee Kettlebell swing (24/16) Shoulder to overhead 2 minutes each exercise, 1 minute rest after each one. Score is total reps across all 4 exercises. You’ll likely need to take strategic rests for the barbell exercises, maybe hold on for the […]
THURSDAY 1 DECEMBER Read More »
STRENGTH Deadlift 5 x 3 rep Last day for November PB’s. Heavy Deadlifts anyone?? WOD 15 Toe to bar 30 Box jump 30 Sit up 60 Double under 3 rounds (15 minute cap)
WEDNESDAY 30 NOVEMBER Read More »
5:30am crew working through the 40 wall balls. STRENGTH Pull up Handstand push up 5 rounds, max reps Both exercises are to be done strict, no kipping. You’ve got 15 minutes to get through the 5 sets. Pull ups can be scaled with bands, HSPU with abmats. If you can’t do a handstand yet, we’ve
TUESDAY 29 NOVEMBER Read More »
GYMNASTICS Tabata handstands STRENGTH Barbell front rack lunge 5 x 6 rep WOD Clean & Jerk 1 every 20 seconds 12 minutes You can do all of these with power, squat or a combination of both. Doing squat cleans will give you more of a workout If you do 70-80% of your max the 12
MONDAY 28 NOVEMBER Read More »
WOD ‘Murph’ Run 1.6k 100 Pull up 200 Push up 300 Squat Run 1.6k Partition the pull ups, push ups and squats as required. Because the volume of reps is so high, ‘Partnering up’ is definitely an option for this workout. Compare to: 27/12/2014
SATURDAY 26 NOVEMBER Read More »
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BRING A FRIEND FREE FOR A WEEK! Read More »
Nina doing Deadlift sets of 5 at 100kg 💪🏼 STRENGTH Deadlift 5 x 5 rep WOD 5 Clean & jerk (70/45) 25 Double under 8 minutes, as many rounds as possible This is a short workout and should be intense with a minimum of 5 rounds. Scale the number of double unders and weight accordingly.
FRIDAY 25 NOVEMBER Read More »
4:45pm girls mid WOD… STRENGTH Weighted pull up Push press 5 x 2 rep WOD Row 1000 4 rounds of; 10 Toe to bar 5 Manmaker (20/15) 14 minute cap Pace the row so you’ve still got energy for the upcoming rounds. Strive to keep all of the toe to bar and manmaker reps unbroken,
THURSDAY 24 NOVEMBER Read More »
No more incline pushups for Heather and Kirsty 💪🏼 STRENGTH Overhead squat 3, 2, 1, 1 WOD 2 Snatch 5 Muscle up 10 Burpee 6 rounds, 1 exercise every minute The snatch weight can be heavy so you rest over 30 seconds between reps. Scale the muscle up to C2B pull up, dips or pull up,
WEDNESDAY 23 NOVEMBER Read More »
Kylee successfully handstand walking over not one, but two sets of plates 👊🏼 GYMNASTICS Handstand roll out Ring holds 4 rounds We’ll set up some obstacles for advanced members to handstand walk over/around before the roll out. We’ll have progressions set up for ring holds also. WOD Run 400 10 Front squat (80/55) 20 Deadlift 3
TUESDAY 22 NOVEMBER Read More »
Coach
Bachelor’s Degree in Sport and Exercise Science, REPs Exercise Consultant qualification.
Coach
Day Job: CrossFit Coach, Personal Trainer, Tutor at Fit Futures Academy
Fav WOD: Power cleans, overhead squats
Least fav exercise: Thrusters!
What I love about coaching: How technique is key to improving performance, people realizing they can achieve much more than what they thought possible.
FISAF instructor France, CrossFit Level 1 and 2, CrossFit Weightlifting, CrossFit Gymnastics, CrossFit Kids, and CrossFit Defense
Coach
Day Job: English teacher to former refugees and migrants. Tutor Trainer and programme coordinator.
Fav WOD: Filthy 50
Least fav WOD: Fran
Fav exercise: Burpees
Least fav exercise: GHD
What do you love most about coaching at CFB?: I love the diverse community where everyone is so encouraging. The workouts are varied and challenging and giving scaling options means everyone can successfully do the workout no matter where they are on their fitness journey.
CrossFit Level 1
Coach
Day job: Recruitment Consultant
Fav WOD: Murph
Least fav WOD: Fran
Fav exercise: Hang Power Cleans
Least fav exercise: Wall balls
What do you love most about coaching at CFB?: I enjoy the community feel of the gym and love seeing the members continuing to learn and develop their fitness.
BSc Hons Sports Coaching
CrossFit Level 1 Trainer
Coach
Day job: Sports Therapist, Programme Manager & Tutor
Fav WOD: Cindy
Least fav WOD: Nate
Fav exercise: Clean & Jerk
Least fav exercise: Handstand Push-ups
What do you love most about coaching at CFB?: It’s great fun and I enjoy being a part of the amazing journey our members embark on as they push their physical and mental limits to reach their fitness goals!
CrossFit Level 1 Trainer
COACH
DAY JOB: Early years teacher
FAV WOD: Filthy Fifty
LEAST FAV WOD: Kel-Sue
FAV EXERCISE: Back squats
LEAST FAV EXERCISE: Burpees
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people improve or master something during a class!
CrossFit Level 1 Trainer
COACH
DAY JOB: Self employed in E-commerce
FAV WOD: Grace
LEAST FAV WOD: Murph or anything with lots of running
FAV EXERCISE: Front squats for weight and O/H squats in WODs
LEAST FAV EXERCISE: Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Like minded people who want to get better and want to be coached
COACH
DAY JOB: University of Auckland student
FAV WOD: Grace
LEAST FAV WOD: Fran
FAV EXERCISE: Back Squats
LEAST FAV EXERCISE: Burpees/Running
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB:
CFB is a family-oriented environment, it is not only a place to learn about CrossFit whilst having fun, but a safe environment to better all aspects of your health. There’s some good banter too lol.
CrossFit Level 1 Trainer, CrossFit Weightlifting course
COACH
DAY JOB: Tattooist
FAV WOD: Filthy Fifty
LEAST FAV WOD: Murph
FAV EXERCISE: Handstand and pull-up practice
LEAST FAV EXERCISE: Overhead squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: The people. Everyone is very friendly and always willing to give and receive advice. It’s an amazing community.
CrossFit Level 1 Trainer
CrossFit Level 2 Trainer
COACH
DAY JOB: Compliance
FAV WOD: Long WODs with lots of time
LEAST FAV WOD: Fran
FAV EXERCISE: Double-unders + Handstands
LEAST FAV EXERCISE: Thrusters
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: I love helping and encouraging people to enjoy and make the most of that hour in their day that they’ve put aside for the gym
CrossFit Level 1 Trainer,
CrossFit Weightlifting course
CrossFit Level 2 Trainer,
CrossFit Gymnastics course
COACH
DAY JOB: Finance Business Partner at Southern Cross
FAV WOD: Filthy Fifty
LEAST FAV WOD: Nancy
FAV EXERCISE: Squat Clean and all the gymnastics even though I am not a natural talent.
LEAST FAV EXERCISE: Overhead Squat
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Get people moving and see their progress and have a
positive impact on their lives
CrossFit Level 1 Trainer, CrossFit Level 2 trainer, CrossFit Scaling course cert, CrossFit ‘Spot the
Flaw’ course cert, CrossFit Weightlifting course
coach
DAY JOB: Solid Strength Equipment + CrossFit Birkenhead
FAV WOD: Handstand practice
LEAST FAV WOD: Any workout with Thrusters or Wall-balls
FAV EXERCISE: Overhead squats
LEAST FAV EXERCISE: Thrusters or wall-balls
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Seeing people get excited about improving and the
community that comes with the gym!
CrossFit Level 1 Trainer
Precision Nutrition Level 1 Nutrition coach
Studio Pilates Anatomy Course
Studio Pilates Mat Pilates Certification
Reform Certified Reformer Pilates Trainer
Owner + Head Coach
DAY JOB: Solid Strength Equipment owner/director + CrossFit Birkenhead owner/director
FAV WOD: Filthy Fifty
LEAST FAV WOD: nil
FAV EXERCISE: Double-unders
LEAST FAV EXERCISE: Back squats
WHAT DO YOU LOVE MOST ABOUT COACHING AT CFB: Inspiring people to improve their health and fitness
CrossFit Level 1 trainer, CrossFit Level 2 trainer, CrossFit Scaling course, CrossFit Gymnastics
course, CrossFit Endurance course, POSE Running trainer, NETFIT certified personal trainer, NETFIT certified Strength
& Conditioning coach
