STRENGTH Deadlift 5, 5, 3, 3, 1, 1 rep WOD 8 Front squat (50/35) 8 Burpee 8 minutes, as many rounds as possible This is a fast intense workout. The front squat should be less than 50% of your max, aim to keep every set fast and unbroken.
WEDNESDAY 11 OCTOBER Read More »
Good news for those of you who aren’t keen on running…30m of our 400m running circuit fell into a gully yesterday so it’s only about 370 for the foreseeable future. STRENGTH Snatch 2, 2, 2, 1, 1 rep online pharmacy inderal buy with best prices today in the USA WOD Run 400 15 Kettle bell
TUESDAY 10 OCTOBER Read More »
GYMNASTICS Tabata toe to bar/Hollow rock STRENGTH Front squat 5 x 3 rep WOD 10 Dumbbell thruster (20/15) 10 Chest to bar pull up 40 Double under 5 rounds (16 minute cap)
STRENGTH One arm row 4 x 5 rep WOD ‘Partner relay’ 5 Power clean 5 Shoulder to overhead 5 Burpee Run 200 5 rounds each (22 minute cap) Choose a weight that is challenging to complete unbroken, and keep each round unbroken. Move onto burpees with haste and hit the 200m hard and fast!
SATURDAY 7 OCTOBER Read More »
STRENGTH Sandbag lifts WOD ‘Tabata Something Else’ Pullup Pushup Situp Squat 8 sets of each (20sec work, 10sec rest) Score = lowest reps in any set for each exercise. Compare to: 08/12/2016
GYMNASTICS Handstand roll out L sit Ring holds 4 rounds WOD Clean & Jerk 1 every 20 seconds, 12 online pharmacy order orlistat online with best prices today in the USA minutes Compare to: 16/08/2017 buy sildalis online sildalis online generic You can do all of these with power, squat or a combination of both. All
THURSDAY 5 OCTOBER Read More »
STRENGTH online pharmacy https://newyouhealthandwellness.com/wp-content/uploads/wpcode/cache/library/cenforce.html no prescription pharmacy Deadlift 4 x 5 rep WOD 30 Double under 20 Single arm dumbbell snatch (20/15) 10 Overhead squat (60/40) 4 rounds (15 minute cap)
WEDNESDAY 4 OCTOBER Read More »
STRENGTH Strict handstand push up Strict pull up Max reps, 5 sets each Scale so you can get 5+ reps for each exercise in the first set. Use a band for pull ups, ab mats for HSPU. Compare to: 14/09/2017 online pharmacy purchase biaxin online generic WOD 5 Man maker (20/15) Run 200 6 rounds
GYMNASTICS Tabata handstands STRENGTH online pharmacy seroquel for sale no prescription Front squat 4 x 3 rep online pharmacy purchase prednisone online no prescription WOD 6 Hang squat clean (60/40) 8 Toe to bar 7 rounds (12 minute cap)
STRENGTH Deadlift 4 x 3 rep WOD online pharmacy lexapro online with best prices today in the USA ‘Cards’ online pharmacy buy zyprexa without prescription with best prices today in the USA buy seroquel online seroquel no prescription online pharmacy buy fluoxetine with best prices today in the USA The class split into groups of
SATURDAY 31 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
