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Tuesday 23 December

December 22, 2014 | Leave comment | Read More

2014-12-20-wod Merryn, Soph and Sonn competed at CFNZ’s masters league on Friday. (where are the masters men this time?!?)  Sonn pictured mid way through the barbell complex.  She took out second place in the scaled division! awesome.

Strength:

Deadlift 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 rep
  • 20 Double under or 5 triple in remainder of minute

15 minutes

Monday 22 December

December 22, 2014 | Leave comment | Read More

2014-12-20-hilary-trail Dave A ran the hilary trail on Saturday, 78km which included 3.3km of climb! His time was 14hrs and 39 minutes. He’s pictured nearly at the top of a climb 300 meters above sea level, the Manukau heads in the background. 10 minutes earlier we were at sea level!  His next mission is the Tarawera Ultra Marathon early next year.

Strength:

Front squat 4 x 3 rep

W.O.D.

  • Run 400
  • 15 Kettlebell swing (32/24)
  • 12 Handstand push up

3 rounds

Saturday 20 December

December 19, 2014 | Leave comment | Read More

2014-12-19-wod 97.5kg PB  for Taz!

Strength:

Weighted push up 4 x 5 rep

W.O.D.

‘Partner workout’

  • 30 Slam ball (10/6)
  • 30 Dumbbell thruster (20/15)
  • Run 200

18 minutes, as many rounds as possible

Friday 19 December

December 18, 2014 | Leave comment | Read More

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • 7 Hang squat snatch (45/30)
  • 14 Pull up
  • 21 Double under

12 minutes, as many rounds as possible

Thursday 18 December

December 17, 2014 | Leave comment | Read More

2014-12-17-hilary-trail Dave A is running the whole Hillary trail, 75KM, next Saturday and he would like as much support as possible! His request is below;

Hey CFB members, any company during this run would be a huge boost! The easiest section would be 12km (Piha to Karekare). The most helpful section would be the end, anywhere between Whatipu and Titrangi.
If you don’t feel like running, feel free to join my wife Phoebe and be a supporter along the way as well.

The full details of when and where he is running (it’s through the Waitakeres) can be found here

Also there is a Facebook group here

Gymnastics:

  • Handstands
  • L sit
  • Ring holds

W.O.D.

EMOM

  • 1 Clean & jerk
  • 4 Burpee bar hop

15 minutes

Wednesday 17 December

December 16, 2014 | Leave comment | Read More

Marcels first bar muscle up yesterday!

Strength:

Weighted pull up 4 x 3 rep

W.O.D. 1

  • 10 Push up or
  • 10 Parallel bar dip or
  • 10 Ring dip

EMOM 5 Minutes

W.O.D. 2

  • 10 Kettlebell swing (24/16)
  • 10 Box jump

7 rounds

Tuesday 16 December

December 16, 2014 | 2 Comments | Read More

img_0937 One of our long term members, Mark Gordon, passed away last week after a long battle with cancer.  Mark was an amazingly strong and positive person who fought right to the very end. Our thoughts go out to his wife Linda, Cara, Damon, Josh and the rest of Mark’s family and friends at this sad time.

Mark’s favorite exercise at CrossFit was the Deadlift, achieving 200kg at age 55 and he had an amazing ability to hold front levers like the above pic better than anyone else in the gym!

If you’d like to come to the funeral to support his family, it will be held at City Impact church on East Coast road at 11am on Wednesday.

Strength:

Back squat 4 x 3 rep

W.O.D.

  • Row 500
  • 50 Shoulder to overhead (50/35)
  • 25 Thruster
  • 13 Muscle up

Monday 15 December

December 15, 2014 | Comments Off | Read More

Strength:

Deadlift 4 x 3 rep

W.O.D.

  • 5 Chest to bar pull up
  • 10 Push up
  • 15 Squat
  • 5 Power clean (70/45)

5 rounds

Saturday 13 December

December 12, 2014 | Comments Off | Read More

Gymnastics:

  • Planche
  • Ring holds
  • L sit

W.O.D.

‘Partner workout’

  • 20 Manmaker (20/15)
  • 30 Burpee
  • 40 Wall ball

18 minutes, as many rounds as possible

Friday 12 December

December 11, 2014 | Comments Off | Read More

Strength:

  • Push press 3 x 2 rep
  • Jerk 3 x 1 rep

W.O.D.

  • Row 1000
  • 30 Power clean (60/40)
  • 20 Handstand push up
  • 10 Muscle up

15 minutes, as many rounds as possible

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble