20140725 – Workout of the day.

WOD: The Bear Complex 7 Sets of: Power Clean Front Squat Push Press Back Squat Push Press 5 Rounds increasing weight each round. Rest as needed between rounds. *10 burpee cumulative penalty applies for each of the following: Not in increasing weight each round, Not maintaining contact with the bar throughout the entire set, Setting the bar down between sets, …

Watching the 2014 CrossFit Games

The 2014 CrossFit Games starts on Wednesday the 23rd with the main events starting Friday the 25th of July in the US. If you can see this, your browser doesn’t understand iframes.

140625 – Workout of the Day

“Just keep moving forward and don’t give a shit about what anybody thinks. Do what you have to do, for you.” ― Johnny Depp Were into mid-week of our deload week and things are going really well. I love these weeks, it means we get to play with different reps, sets and rest periods. We also throw in some of …

Updates and changes

New website and Facebook. We are in the process of building a new website. It looks great and should be ready to use in the next two weeks. As such it would be great if we could get some testimonials from all our current members to put on the site. It would mean a lot if people were willing to …

Schedule and membership changes

Over the next few weeks we will be making a few changes to our scheduling and membership fees. Scheduling With the addition of online booking it will now be possible and recommended that you book classes online before you turn up. This will help us manage classes much more effectively for everyone involved. We have also limited the number of …

Facility for 2014

Great training this morning folks, good to see so much effort being put in. Here’s a bit of light reading for those feeling a little beaten up today. (9 and 10) http://www.tabatatimes.com/the-ten-things-that-happen-when-you-start-crossfit/ WOD AMRAP 15 minutes 5 Thrusters 10 Box Jumps 15 Deadlifts

ANZAC Day Workout

To honor ANZAC day will be doing a Hero WOD tomorrow morning at 8am. Let us know if you will be coming along! We will also be having a BBQ breakfast after the WOD, so bring a friend or family member to cheer you on.

Skills, drills and strength

Today we started our first skills, drills and strength cycle. Looking forward to some PRs. Skills and drills: Squat technique and mobility. Strength: Clean 1RM Conditioning: Grace.  30 Clean and Jerk for time. “The person without a purpose is like a ship without a rudder.” – Thomas Carlyle

Closed on Saturday

Hi folks, unfortunately we will not have a Saturday morning session this weekend. I will be up in Auckland for training. Usual service will resume next week. Thanks very much.