WOD In partners; 12 Medicine ball deadlift, each 12 Medicine ball squat throw, each 12 Medicine ball sit-up, each 300m Run (Rx+ carry MB overhead) 6 rounds Then, max alternating rep burpees until time cap. (30 minute cap)
SATURDAY 12 OCTOBER Read More »
Coach-led warmup 15 minutes WOD online pharmacy buy sildalis online with best prices today in the USA Single-arm Russian kettlebell swing (24/16) (each arm) Kettlebell Sumo-deadlift high-pull Single-arm shoulder-to-overhead (each arm) Run 200m, between each rep set 3-6-9-12-15 rep (15 minutes) online pharmacy buy diflucan no prescription with best prices today in the USA For
Coach-led warmup 15 minutes buy kamagra-oral-jelly online https://psychiatricservicespc.com/wp-content/uploads/gravity_forms/1-0189794d332cb62f5e9b54a1f4f43011/tmp/kamagra-oral-jelly.html no prescription pharmacy online pharmacy naprosyn for sale no prescription WOD online pharmacy zofran online with best prices today in the USA 7 Devils Press (17.5/12) 14 Wall Ball (9/6) 10 minute AMRAP (as many rounds as possible) Straight into: 400m Farmers Carry (15 minutes) Cool down
THURSDAY 10 OCTOBER Read More »
Warmup Shoulder mobility Gymnastics 20 minutes online pharmacy buy imuran online cheap pharmacy online pharmacy purchase zofran online with best prices today in the USA WOD 10 Wall Climb 60m Handstand walk or 20 Box Round-the-World 30 Parallette Pass-through 40 Pull-up 50 Box Jump Over (60/50) 60 GHD Hip Extension or good morning 70 Double-under
WEDNESDAY 9 OCTOBER Read More »
Coach-led warmup 15 minutes WOD online pharmacy cenforce no prescription with best prices today in the USA Deadlift (60/42.5) Hang power clean Burpees 24-12-6 rep (10 minutes) For scaling and detailed description, see the Zen Planner app.
Warmup 10 minutes WOD Front Squat 8 x 2 rep For scaling and detailed description, see the Zen Planner app.
Happy 10th Birthday, CrossFit Birkenhead! Coach-led warmup 15 minutes online pharmacy buy zovirax no prescription with best prices today in the USA CFB’s 10th Birthday WOD 5 Kettlebell swing (28/20) 10 Thruster (40/30) 15 Pull-up 20 minute AMRAP (as many rounds as possible) buy arimidex online arimidex no prescription On 5 October 2009, Paul posted
SATURDAY 5 OCTOBER Read More »
Coach-led warmup 5 minutes buy valtrex online valtrex online no prescription HERO WOD ‘Lumberjack 20’ 20 Deadlift (125/85) Run 400m 20 Kettlebell swing (32/24) Run 400m 20 Overhead squat (52.5/35) Run 400m 20 Burpee Run 400m 20 Chest-to-bar pull-up Run 400m 20 Box jumps (60/50) Run 400m 20 Dumbbell squat cleans (20/12) Run 400m (30
Coach-led warmup 20 minutes online pharmacy buy periactin online with best prices today in the USA WOD 25 Handstand push-up In what is left of 3 minutes, perform kettlebell walking lunge (24/16 kg). 20 Strict Handstand push-up In what is left of 3 minutes, perform kettlebell walking lunge. 15 Deficit Handstand push-up In what is
THURSDAY 3 OCTOBER Read More »
Coach-led warmup 15 minutes WOD Power Snatch 5-3-1 rep *Optional Finisher; 2 Wall Ball 6 Hang power snatch (42.5/30) *Add 2 wall ball each round. 8 minute AMRAP (as many rounds as possible) For scaling and detailed description, see the Zen Planner app.
WEDNESDAY 2 OCTOBER 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
