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Thursday 11 February

February 10, 2016 | Leave comment | Read More

Alright so Bennett’s last class is this morning at 5.45am. We thought it would be appropriate he leave everyone a workout to enjoy, a going away gift you could say:)

Strength:

Barbell complex

  • Deadlift
  • Hang squat clean
  • Squat clean
  • Jerk

5 rounds

1 rep of each, performed consecutively. Start light and increase weight for each set.

W.O.D.

  • Run 200
  • 12 Deadlift (50/30)
  • 9 Hang clean
  • 6 Shoulder to overhead

8 minute amrap

  • Wall ball
  • Pull up

21, 15, 9 reps

(8 minute cap)

When the clock hits 16 minutes;

Burpee bar hop, max reps in 2 minutes.

Clock will run continuously for 18 minutes, each workout scored separately.

Wednesday 10 February

February 9, 2016 | Leave comment | Read More
2016open

The CrossFit Open is just over 2 weeks away, it’s time to get yourself entered! The link to enter is Here

Like last year, there is an Rx and scaled division so everyone can enter and enjoy the benefits of an in-house competition. We’ll get names of those entering up on the whiteboard, get yours up today!

Strength:

  • Weighted pull up
  • Shoulder press
  • 4 x 5 rep

W.O.D.

  • Row 1000
  • 100 Double under
  • 50 Box jump
  • 50 Front squat (60/40)

15 minute cap

Tuesday 8 February

February 8, 2016 | 3 Comments | Read More

2015-07-02bennett Coach Bennett is finishing up at CFB this week (last class Thursday 5.45am) He made a very recent decision to further his education, enrolled in a degree course in Dunedin and moves back there this weekend. Bennett has been an amazing coach, formed some great relationships, and definitely had a big impact on everyones training in the 9 months he’s been coaching here, he will surely be missed. Make sure you get in today or tomorrow if you want to see him before he leaves!

Strength:

Overhead squat 4 x 5 rep

W.O.D.

  • 10 Burpee
  • 2 Snatch (1 x power, 1 x squat)
  • 5 Muscle up

6 rounds

Start each exercise on the minute.

Saturday 6 February

February 5, 2016 | 2 Comments | Read More

Gymnastics:

Tabata handstands

Strength:

Front squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Box jump
  • 30 Thruster (42.5/30)
  • 30 Push up

18 minutes, as many rounds as possible

Friday 5 February

February 4, 2016 | Leave comment | Read More

Strength:

  • Strict handstand push up
  • Weighted pull up
  • 4 x 3 rep

W.O.D.

  • 5 Power snatch (60/40)
  • 10 Overhead squat
  • 15 Burpee

10 minutes, as many rounds as possible

Thursday 4 February

February 3, 2016 | Leave comment | Read More

2016-02-03wod Mikah looking strong with 80kg bent over rows.

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Helen’

  • Run 400m
  • 21 Kettlebell swing (24/16)
  • 12 Pull up

3 rounds (12 minute cap)

Compare to: 22/09/2015

Wednesday 3 February

February 2, 2016 | Comments Off | Read More

Strength:

  • Weighted push up
  • Barbell row
  • 4 x 3 rep

W.O.D.

  • 15 Wall ball
  • 30 Double under
  • 5 rounds (start each exercise on the minute)

5 minute rest/set up time

  • 4 Clean & jerk
  • 8 Bar facing burpees
  • 5 rounds (start each round every second minute)

Tuesday 2 February

February 1, 2016 | Comments Off | Read More

2016-02-02wod Vinny has been really working on his thoracic spine and shoulder mobility for a couple of weeks now. the result is a big easy pb back squat today! much better spine positioning allowed him to keep the load through his hips and drive that weight up.

Strength:

Back squat 4 x 3 rep

W.O.D.

  • Row 1000
  • 30 Toe to bar
  • 20 Power snatch (50/35)
  • 10 Muscle up

15 min cap

Saturday 30 January

January 29, 2016 | Comments Off | Read More

2016-01-30wod Andy Bailey looking much better than he did last Saturday. Good Deadlift set up position.

No pull up bands in the workout today. If you can’t do full range pull ups, do 10 kipping swings as practice. Hit the 200m run hard, you can rest as soon as that’s done!

Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner relay’

  • 3 Thruster
  • 10 Chest to bar pull up
  • 8 Burpee
  • Run 200

5 rounds each

Friday 29 January

January 28, 2016 | Comments Off | Read More

2016-01-28wod Shane pumping out weighted push ups at the super early class yesterday.

Gymnastics:

  • Ring holds
  • L sit
  • Handstand roll out
  • 4 rounds

W.O.D.

  • 2 Clean & jerk
  • 5 Muscle up
  • 20 Double under

6 rounds

Start each exercise on the minute.

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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