Inversion practice 10 minutes WOD Row for calories (40/30) 50 Inverted ring row 50 Double-under 50 Kettlebell snatch (16/12) 50 Single-leg hip extension 50 Toes-to-Bar (20-25 minutes) For scaling and detailed description, see the Zen Planner app.
SATURDAY 31 AUGUST Read More »
Coach-led warmup 15 minutes WOD 7 Wall Ball (9/6) 7 Elevated Feet push-up 7 minute AMRAP (as many rounds as possible) Inversion practice 10 minutes For scaling and detailed description, see the Zen Planner app.
Coach-led mobility 10 minutes WOD 2 Front-Rack Lunge (61/43) 3 Slam Ball or Sandbag throw Then, Add 2 Front-Rack Lunge Add 3 Slam Balls/Sandbag throws every round Keep increasing reps in that pattern; as far as possible in 22 minutes (22 minutes) For scaling and detailed description, see the Zen Planner app.
THURSDAY 29 AUGUST Read More »
Coach-led warmup 10 minutes WOD Row 750m Run 200m Rest 2 minutes Row 500m Run 400m Rest 2 minutes Row 250m Run 600m (15-20 minutes) Inversion practice 10 minutes For scaling and detailed description, see the Zen Planner app.
WEDNESDAY 28 AUGUST Read More »
Coach-led warmup 10 minutes WOD 400m Single-arm farmers carry 40 Dumbbell front squat (22.5/15) 30 Dumbbell anchored sit-up 20 Dumbbell squat clean 400m Single-arm farmers carry (15 minute cap) Inversion practice 10 minutes For scaling and detailed description, see the Zen Planner app.
Coach-led warmup 10 minutes WOD Shoulder Press 3 x 5 rep Push Press 3 x 3 rep Jerk 3 x 1 rep For scaling and detailed description, see the Zen Planner app.
Coach-led warmup 10 minutes WOD 20 Double-under 10 Dumbbell alternating deadlift/row (17.5/12) Perform round every 90 seconds 10 rounds (15 minutes) Inversion practice 10 minutes For scaling and detailed description, see the Zen Planner app.
SATURDAY 24 AUGUST Read More »
Coach-led warmup 10 minutes WOD Snatch Balance 5 x 1 rep Snatch 3-3-3-1-1-1 rep For scaling and detailed description, see the Zen Planner app.
Coach-led warmup 5 minutes Inversions practice 10 minutes WOD Run 100m 20 Lateral box jump over (60/50cm) Run 200m 20 Parallette pass through Run 300m 10 Lateral box jump over 10 Parallette pass through Run 400m (15 minute cap) For scaling and detailed description, see the Zen Planner app.
THURSDAY 22 AUGUST Read More »
Coach-led warmup 15 minutes WOD 5 Candlestick 10 Medicine ball step-up (9/6) 15 Heel Tap 15 minute AMRAP (as many rounds as possible) Stretching/mobility 5 minutes For scaling and detailed description, see the Zen Planner app.
WEDNESDAY 21 AUGUST 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
