GYMNASTICS Handstand roll outs Ring holds L sit 4 rounds WOD online pharmacy buy atarax no insurance with best prices today in the USA Clean & Jerk 1 every 20 seconds 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. […]
FRIDAY 16 DECEMBER Read More »
STRENGTH Weighted pull up Shoulder press 5 x 5 rep WOD Row 800 60 Double under 40 Box jump 20 Man maker (20/15) 14 minute cap You’ll need about 5 minutes to get through the man makers, move on to box jumps at 7 minutes if you haven’t finished double unders.
THURSDAY 15 DECEMBER Read More »
STRENGTH Back squat 5 x 5 rep WOD 6 Overhead squat 15 Toe to bar 5 rounds, 1 exercise every minute Rest 2 minutes 2 Snatch 8 Burpee 5 rounds, 1 exercise every minute Use a challenging weight for the overhead squats (start from the floor) Aim to get unbroken toe to bar, scale the
WEDNESDAY 14 DECEMBER Read More »
STRENGTH Barbell row Weighted push up 5 x 5 rep WOD ‘Helen’ Run 400m 21 Kettlebell swing (24/16) 12 Pull up 3 rounds (12 minute cap) Compare to: 05/10/2016 This workout is designed to be short and intense. It is a test of your stamina, your ability to continue at a high intensity without slowing down.
TUESDAY 13 DECEMBER Read More »
STRENGTH Overhead barbell lunge 5 x 6 rep Aim to get a 5-10kg increase on your average from last week. WOD ‘Fight Gone Heavy’ Double squat wall ball Power snatch (50/35) Box jump (75/60) Clean & Jerk Row (damper 1) 3 rounds. 1 minute at each exercise with a continuously running clock. 1 minute rest
MONDAY 12 DECEMBER Read More »
Hamish’s PB Clean & Jerk on Friday in Matt’s 9.15am class. 90kg 💪🏼 STRENGTH online pharmacy order sildalis without prescription with best prices today in the USA Push press 5 x 2 rep WOD ‘Partner workout’ The hangover wod… 60 Hang squat clean (50/35) Run 200 60 Kettle bell swing (24/16) Run 200 60 Shoulder to overhead
SATURDAY 10 DECEMBER Read More »
Another Deadlift PB from Wednesday… Job with 115kg 💪🏼 STRENGTH online pharmacy purchase sinequan online generic Clean & Jerk 5 x 2 rep WOD ‘Tabata something else’ Pullup Pushup Situp Squat 8 sets of each online pharmacy buy stromectol online with best prices today in the USA (20sec work, 10sec rest) Score = lowest reps
So many Deadlift PBs yesterday… here’s a photo of Jess, Merryn and Paul M’s 💪🏼 GYMNASTICS online pharmacy buy buspar no prescription pharmacy Tabata Toe to bar/Hollow rock Alternating exercises, half rounds. STRENGTH Weighted dip One arm row 5 x 5 rep Aim to equal weight used for 5 x 3 last week WOD online pharmacy
THURSDAY 8 DECEMBER Read More »
5:45pm class doing wall balls… STRENGTH online pharmacy purchase suhagra online with best prices today in the USA Deadlift 5, 5, 3, 3, 1, 1. Looking forward to seeing a few PB deadlifts today! WOD buy arimidex online http://aloeveracosmetics.com/wp-content/uploads/2016/04/arimidex.html no prescription pharmacy 40 Wall ball 30 Burpee 20 Turkish get up (32/24) 12 minute cap
WEDNESDAY 7 DECEMBER Read More »
That 5.30am crew again… STRENGTH buy seroquel online seroquel online no prescription Snatch 5 x 2 rep WOD Run 400 15 Front squat (60/40) 20 Push up 3 rounds (13 minute cap) This workout should be fast. Choose a weight that allows you to get the first round done unbroken.
TUESDAY 6 DECEMBER 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
