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SATURDAY 5 OCTOBER

/ Workout of the Day (W.O.D) / By

Happy 10th Birthday, CrossFit Birkenhead!

Coach-led warmup
15 minutes

CFB’s 10th Birthday WOD
5 Kettlebell swing (28/20)
10 Thruster (40/30)
15 Pull-up
20 minute AMRAP (as many rounds as possible)

On 5 October 2009, Paul posted the first ever CrossFit Birkenhead workout. To celebrate this milestone we’re repeating that same workout today! Thank you to every member–old and new–who makes CrossFit Birkenhead the awesome place it is today.

For scaling and detailed description, see the Zen Planner app.

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Gabriel Bingwor

Coach

Day Job: Exercise Consultant at AUT North and City Campuses
Fav WOD: The Chief
Least fav WOD: Death By Cardio
Fav Exercise: Power Cleans
Least Fav Exercise: Snatches
What I love about coaching at CFB: Everyone has really good energy coming into the class which makes coaching much easier. Everyone comes in looking to be better than they were the day before. The community feel to the gym is what really makes the coaching experience amazing.

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Bachelor’s Degree in Sport and Exercise Science, REPs Exercise Consultant qualification.

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Magali Lesoavec

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.

CERTIFICATIONS

FISAF instructor France, CrossFit Level 1 and 2, CrossFit Weightlifting, CrossFit Gymnastics, CrossFit Kids, and CrossFit Defense

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Sammy Booth

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.

CERTIFICATIONS

CrossFit Level 1

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NATHAN FORD

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.

CERTIFICATIONS

BSc Hons Sports Coaching
CrossFit Level 1 Trainer

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AMY WARD

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!

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CrossFit Level 1 Trainer

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Grace Hague

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!

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CrossFit Level 1 Trainer

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Matt Piggin

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

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Te Ruki Dunn

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.

CERTIFICATIONS

CrossFit Level 1 Trainer, CrossFit Weightlifting course

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Anne Teixeira

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.

CERTIFICATIONS

CrossFit Level 1 Trainer
CrossFit Level 2 Trainer

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Sonya Bartlett

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

CERTIFICATIONS

CrossFit Level 1 Trainer,
CrossFit Weightlifting course

CrossFit Level 2 Trainer,
CrossFit Gymnastics course

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Celina Freymark

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

CERTIFICATIONS

 CrossFit Level 1 Trainer, CrossFit Level 2 trainer, CrossFit Scaling course cert, CrossFit ‘Spot the
Flaw’ course cert, CrossFit Weightlifting course

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EmMA Michaels

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!

CERTIFICATIONS

CrossFit Level 1 Trainer
Precision Nutrition Level 1 Nutrition coach

Studio Pilates Anatomy Course
Studio Pilates Mat Pilates Certification
Reform Certified Reformer Pilates Trainer

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Paul Davies

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

CERTIFICATIONS

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

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