GYMNASTICS Handstand roll out L sit Ring holds WOD 2 Snatch 5 Muscle up 8 Burpee 6 rounds, 1 minute each exercise If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength. Build up the snatch weight over the 6 rounds.
Just the one class today, 9.15am. WOD ‘300′ 25 Pull up 50 Deadlift (60/40) 50 Press up 50 Box jump 50 Floor wiper(60/40) 50 KB clean & press (16/12) (25 each arm) 25 Pull up Compare to: 31/12/2013 The 300 workout is back by request from coach Matt. This workout is courtesy of Gym Jones and
Partnering up and sharing half of the workout is recommended for most of you today. On your own there’s 4k of running, 150 kettle bell swings and 150 pull ups to get through. WOD ‘Eva’ Run 800m 30 Kettlebell swing (32/24) 30 Pull up 5 rounds (45 minute cap) Compare to: 16/05/2016
We’re closed tomorrow for Good Friday, so today we’ve got 2 x benchmark workouts! WOD 1 ‘Isabel’ 30 Snatch (60/40) For time. Compare to: 11/12/2015 10 minute rest, then; WOD 2 ‘Annie’ Double under Sit up 50, 40, 30, 20, 10 reps. Compare to: 26/07/2016
Alison’s 72kg PB back squat 💪🏼 STRENGTH Deadlift 4 x 3 rep WOD ‘Nancy’ Run 400 15 Overhead Squat (42.5/30) 5 rounds for time (18 min cap) Compare to: 13/04/2016
WEDNESDAY 12 APRIL Read More »
STRENGTH Back squat 4 x 3 rep WOD ‘Grace’ 30 Clean & Jerk (60/40) For time (10 minute cap) Compare to: 12/04/2016
This week is all about the ‘Girls’. We’ll be doing 5 of the benchmark girls workouts throughout this week. Some are short and intense like the one we’re doing today, others a bit longer. Some people don’t want to know what the workout is until they turn up at class…but if you want to know
Great evening at the Northcote Tavern last night, our post open celebration with garden games and a few drinks…thanks to Jess and Rae for organising! STRENGTH Deadlift 4 x 3 rep WOD ‘Partner Relay’ 3 Clean & jerk 10 Toe to bar 10 Burpee Run 200 5 rounds each Choose a challenging touch and go
STRENGTH Snatch 4 x 3 rep WOD ‘Fran’ Thruster (42.5/30) Pull up 21, 15, 9 reps, for time. Compare to: 26/01/2015 This is CrossFit’s most famous workout. Not so tough if you’re new, its a workout that gets worse the faster you go. Can’t say I’m looking forward to it, I’ve not met with Fran
STRENGTH Back squat 4 x 3 rep WOD Row 800 10 Turkish get up (32/24) *5 each side 20 Power snatch (50/35) 14 minute cap All 5 reps on first arm must be done before moving on to next 5 reps.
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
