WOD ‘Barbara’ 20 Pull up 30 Push up 40 Sit up 50 Squat Rest 3 minutes after each round, 5 rounds (40 minute cap) Compare to: 19/09/2014 This is a high intensity interval workout. The 3 minute rest has you mostly recovered and ready to hit the next round fresh. All the exercises should be […]
FRIDAY 11 NOVEMBER Read More »
Our 9.15 gym dog, Missy, has been practicing her L sit in class this week. No Parallettes required for this pro! GYMNASTICS L sit Ring holds Planche progressions 4 rounds WOD 5 minutes to build up front squat weight. 6 Front squat 1 Turkish get up each arm 30 Double under 6 rounds, 1 exercise
THURSDAY 10 NOVEMBER Read More »
STRENGTH Clean & Jerk 5 x 2 rep Build up to a heavy set of 2 reps WOD online pharmacy https://psychiatricservicespc.com/wp-content/uploads/gravity_forms/1-0189794d332cb62f5e9b54a1f4f43011/tmp/ventolin.html with best prices today in the USA Run 800 21 Deadlift (100/70) Run 400 15 Deadlift Run 200 9 Deadlift 15 minute cap
WEDNESDAY 9 NOVEMBER Read More »
STRENGTH online pharmacy purchase proscar no prescription with best prices today in the USA Weighted push up Barbell row 5 x 5 rep WOD 30 Wall ball 20 Toe to bar 10m Handstand walk 3 rounds (14 minute cap) Compare to: 07/10/2016 If you’re unable to do handstand walking yet, scale back to handstand roll
TUESDAY 8 NOVEMBER Read More »
STRENGTH online pharmacy order tenormin no prescription with best prices today in the USA buy ventolin online https://heartlandhealthlab.com/wp-content/uploads/fusion-icons/health-v1.1/demo-files/ventolin.html Dumbbell lunge 5 x 6 rep We’re going to try working on some lunge strength. There will definitely be big focus on form over absolute weight. Once the basic movement pattern and proper muscle activation occurs, there
STRENGTH online pharmacy order zovirax online with best prices today in the USA One arm row Weighted dip 4 x 5 rep WOD ‘Partner workout’ 100 Wall ball 100 Kettlebell swing (24/16) 100 Double under 100 Shoulder to overhead (42.5/30) 20 minutes, as many rounds as possible *every time reps are broken, team does 3 burpee
SATURDAY 5 NOVEMBER Read More »
STRENGTH Deadlift 5, 5, 3, 3, 1, 1 Another opportunity for PB’s today! Great to see a bunch of them yesterday for the front squats. WOD online pharmacy purchase avodart online no prescription online pharmacy buy actos no insurance with best prices today in the USA 5 Clean & Jerk (60/40) 10 Pull up 8
STRENGTH online pharmacy buy amoxil no prescription online pharmacy Front squat 3, 2, 1, 1 WOD Run 400 15 Overhead squat (50/35) 20 Push up 4 rounds online pharmacy buy reglan no prescription pharmacy
THURSDAY 3 NOVEMBER Read More »
STRENGTH Weighted pull up Push press 5 x 2 rep Remember to keep all 5 sets at the same challenging weight WOD 10 Manmaker (20/15) 20 Kettlebell swing (32/24) 40 Double under 2 rounds online pharmacy buy singulair online no prescription pharmacy (12 minute cap)
WEDNESDAY 2 NOVEMBER Read More »
GYMNASTICS online pharmacy order super-kamagra online with best prices today in the USA Tabata handstands online pharmacy purchase zovirax no prescription with best prices today in the USA WOD online pharmacy arava for sale with best prices today in the USA 10 minutes to build up clean weight 2 Clean 15 Toe to bar 10
TUESDAY 1 NOVEMBER 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
