STRENGTH Weighted push up Barbell row 4 x 3 rep WOD ‘Partner Relay’ Thruster (50/35) Chest to bar pull up Box jump 10 to 1 reps (25 minute cap) Partner 1 does 10 reps of thruster, pull up box jump then partner 2 does 10 of each, next round partner 1 does 9 reps. Scale […]
STRENGTH Front squat 5 x 3 rep online pharmacy https://www.hdtreatment.com/wp-content/uploads/2018/11/prograf.html with best prices today in the USA online pharmacy buy nolvadex with best prices today in the USA WOD Clean & Jerk @50-80% of 1RM 1 every 20 seconds, 12 minutes You can do all of these with power, squat or a combination of both. All
STRENGTH Snatch 2, 2, 2, 1, 1 Like the Cleans last week, the 2 rep sets are consecutive touch & go reps. Increase the weight every set. WOD 40 Wall ball Run 400 40 Pull up 40 Deadlift (60/40) 40 Dumbbell thruster (20/15) 14 minute cap online pharmacy buy stendra online no prescription
PBs cleans last week… Paul 110kg and Jack 100kg 💪🏼 STRENGTH Strict handstand push up Strict pull up Max reps, 5 sets each Scale the pull ups with a band and HSPU with ab mats so you can get 5+ reps in the first set. WOD Row 800 60 Box jump 40 Burpee 20 Power
WEDNESDAY 26 APRIL Read More »
Deadlift PB for Kate on Friday 💪🏼 GYMNASTICS Handstand roll out Ring holds L sit 4 rounds online pharmacy order albuterol online with best prices today in the USA WOD ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible Compare to: 26/08/2016
Deadlift PB for Jasmine on Friday… 55kg 💪🏼 STRENGTH online pharmacy buy cipro no prescription pharmacy Weighted push up One arm row 4 x 5 rep WOD ‘Partner Workout’ online pharmacy order seroquel no prescription with best prices today in the USA 30 Power clean (60/40) 30 Wall ball 30 Kettle bell swing (24/16) Run
Deadlift PB for Sarah… 95kg 💪🏼 STRENGTH buy seroquel online seroquel online no prescription Deadlift 5, 5, 3, 3, 1, 1 Build up to a heavy single deadlift, should be some more PB’s today! Lets fill up that PB board. WOD Burpee Pull up Box jump 30, 20, 10 rep (13 minute cap)
Loads of PB Cleans today… Andy 86kg, Jess 65kg, Victor 87kg, Phil 95kg, Amy 47kg 💪🏼 STRENGTH Clean 2, 2, 2, 1, 1 Opportunity to hit a good clean PB today. the sets of 2 are touch and go. Rest 2 -3 minutes between each set. WOD online pharmacy revia for sale no prescription pharmacy
STRENGTH Back squat 4 x 3 rep WOD 10 Toe to bar 10 Shoulder to overhead (60/40) 30 Double under 6 rounds (15 minute cap) Aim to get the first round done in about 2 minutes to finish under the cap. Speak to a coach about how to scale the movements, weight or volume to
WEDNESDAY 19 APRIL Read More »
GYMNASTICS Handstand roll out L sit Ring holds WOD 2 Snatch 5 Muscle up 8 Burpee 6 rounds, 1 minute each exercise If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength. Build up the snatch weight over the 6 rounds.
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
