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[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=1659 w=210 h=220 float=right]Jess with a big PB for Thrusters on Saturday. Got herself onto the leader board for the first time! Strength: online pharmacy purchase nolvadex no prescription with best […]

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 online pharmacy buy kamagra-polo online with best prices today in the USA One person must be hanging from pull up bar

[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

[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=1654 w=210 h=220 float=right]Some great handstand walks at the end of the workout yesterday. Some members hadn’t even tried walking on their hands before! Strength: Clean 5 x 2 rep W.O.D.

[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=1653 w=210 h=220 float=right]Some alternative methods to achieve weighted pull ups. Victor has been using a 10kg weighted vest and is now hanging dumbbells from the vest!! Gymnastics: Tabata prone hold/hollow

[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=1652 w=210 h=220 float=right] Gymnastics: Ring holds L-sit 4 rounds Strength: Snatch 5 x 2 rep W.O.D. 8 Front squat (70/45) 8 Burpee 10 minutes, as many rounds as possible