Coach-led warmup 5 minutes ‘Project Climb’ Session #6 10 minutes WOD Step-up 4 x 2 rep *Optional Finisher 100 Wall Balls (9/6) Every time you break, perform 2 Rope Climbs. For scaling and detailed description, see the Zen Planner app.
THURSDAY 19 SEPTEMBER Read More »
Partner warmup 10 minutes WOD online pharmacy buy prograf with best prices today in the USA Row 1k 15 Muscle-up (10 minutes) For scaling and detailed description, see the Zen Planner app.
WEDNESDAY 18 SEPTEMBER Read More »
Shoulder prep 5 minutes ‘Project Climb’ Session # 10 10 minutes WOD 20 Pull-up 30 Push-up 40 Sit-up 50 Squat 3 minutes rest 5 rounds (30-35 minutes) For scaling and detailed description, see the Zen Planner app.
TUESDAY 17 SEPTEMBER Read More »
Partner warmup Mobility 10 minutes WOD 3 Power Snatch (70/47.5) 6 Back Squat Perform every 2 minutes 10 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.
MONDAY 16 SEPTEMBER Read More »
Obstacle course warmup 15 minutes WOD In partners: While P1 performs 20 Jumping pull-up 10 Overhead medicine ball sit-up (9/6) 5 Medicine ball squat clean P2 accumulates double-unders or single skips. 6 total rounds (3 each) buy phenergan online phenergan online generic online pharmacy flagyl over the counter with best prices today in the USA
SATURDAY 14 SEPTEMBER Read More »
Coach-led warmup 5 minutes online pharmacy purchase cytotec no prescription with best prices today in the USA online pharmacy zofran with best prices today in the USA WOD online pharmacy pepcid over the counter with best prices today in the USA Hang Power Clean & Jerk (82.5/60) Strict Handstand push-up 21-15-9 rep ‘Project Climb’ Session
FRIDAY 13 SEPTEMBER Read More »
Coach-led warmup 20 minutes buy cymbalta online cymbalta online no prescription Workout prep 10 minutes online pharmacy amaryl no prescription online pharmacy prednisone over the counter with best prices today in the USA online pharmacy premarin for sale no prescription buy sildalis online sildalis online generic WOD 6 Parallette Pass-through 6 Alternating weighted single leg
THURSDAY 12 SEPTEMBER Read More »
Wall-ball relay game warmup 10 minutes ‘Project Climb’ Session #3 10 minutes WOD Alternating Tabata: Lateral parallette jump Single-arm dumbbell thruster (17.5/12) 8 rounds (8 minutes) Rest 4 minutes Alternating Tabata: Mountain climber Single-arm dumbbell thruster 8 rounds (8 minutes) *Your score is total number of reps completed for BOTH tabatas. For scaling and detailed
WEDNESDAY 11 SEPTEMBER Read More »
Coach-led warmup 15 minutes WOD Overhead Squat 5-5-3-3-1-1 rep Optional finisher Accumulate 4 minutes of a Barbell overhead hold (60/40) *Every time you break, perform 6 Hang power clean For scaling and detailed description, see the Zen Planner app.
TUESDAY 10 SEPTEMBER Read More »
Coach-led warmup 10 minutes WOD Row 250m 12 Deadlift (100/70) Rest 2 minutes 200m Front-rack kettlebell carry (24/16) 12 Kettlebell snatch Rest 2 minutes 3 rounds (15 minute cap) Mobility/stretching cool down 5 minutes For scaling and detailed description, see the Zen Planner app.
MONDAY 9 SEPTEMBER 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
