The 2019 CrossFit Games Open

By | Uncategorized | No Comments

The Open is just around the corner you can sign up on and compare yourself to the rest of the world, everyone in NZ and to your friends at the gym. If you are keen to do the Open this year sign up and let us know. It starts 21/2 and is one workout per week for 5 weeks. We will run the Wod on Saturdays from 9am. If you aren’t doing the open you still have the 7am and 8am classes to use.

Read up on what the Open is and give it a go. it will be awesome to get a big group together for these Saturday morning throw downs.


Thursday 170119

Strength: Front Squat

5 x 5 @ 90% of 5RM

MetCon: EMOM x 20

1st: Prone Hold

2nd: Wall Sit

3rd: 21 KB SDHP 24/16kg

4: Walking Lunges

Progressions Matter

By | Uncategorized | No Comments

Lets get this straight fitness is not attained in a week. Its a cliché but fitness is earned. No one just signs up for the gym and instantly gets fit and strong even if for some “freaks” it does seem that way.

There is no shame in scaling things back and getting it right, before you move on to harder skills or heavier weights. If you have only been doing CrossFit for a few weeks yes you will see a bunch of other members doing crazy things but they have been doing CrossFit for years. They earned the right to do these crazy things because they went through the progressions we now ask you to go through. When you have gone through them you might be able to do some of the crazy things too. What we want in all our members is the ability to take a deep breath realize what level you are at and then together we will improve over time. The real goal at SPC is longevity in CrossFit. Turn up regularly, make small improvements along the way in strength and skills and work hard during the metcons. That’s the true recipe for being fit.

When we as coaches take you through drills you might find easy we are still looking to see if you are doing them perfect before we can safely move you to the next progression. That is because we already know what will happen with your form if we move you on too quickly. So perfect the easy stuff before making things harder.


Wednesday 160119

MetCon: For Time

300 Double Unders

150 Wall Balls 9/6kg

200 Double Unders

100 Pull Ups

100 Double Unders


How to reach your SMART goal for 2019, Part II

By | Uncategorized | No Comments

The best way to reach your Long Term Goal is to plan Short Term Goals along the way. These goals should be SMART as well. If we use our Back Squat example from Part I. If your goal is 100kg by 6.30pm 31/12/2019. Write up bullet points for Short Term Goals.

a) 85kg by 6.30pm 31/3/2019

b) 90kg by 6.30pm 30/6/2019

c) 95kg by 6.30pm 30/9/2019

d) Main Goal: 100kg by 6.30pm 31/12/2019

If anything happens along the way I.E. you improve by more than 5kgs in a given period you can adjust your goals. It could be as simple as trying to reach your main goal a little bit earlier. Remember nothing ever goes 100% to plan so making sure you can adjust along the way is super important. It will help you track your progress and stay motivated and accountable to your Long Term Goal.

This was a very simple way of doing it. Try it out. Track your progress and let us know how you get on. If it is a gymnastics skill you want to master using progressions as your Short Term goals would work really well. It could be getting your first Toe To Bar. Use Tuck ups/V-Ups on the ground into Hollow/Arch on the bar into Kipping High knees into straight leg Kip into TTB.

If you have a Goal you want to discuss with us don’t hesitate to get hold of us. We would love to help you out. All you have to do is reach out and we can help you put a plan together.

Lets all work really hard to fill up that PR Board with achievements this year and celebrate with each other.


Tuesday 150119

Barbell Cycling

EMOM x 5

3 Squat Cleans (Start @ 60%)

EMOM x 5

3 Split Jerks (Start @ 60%)

MetCon: AMRAP x 15

15 Power Cleans 40/30kg

30 Push Ups

15 Push Jerks

30 Air Squats

How to reach your SMART goal for 2019, Part I

By | Uncategorized | No Comments

Whether you want to admit it or not, goals in life are incredibly important. Goals will get you up in the morning. Goals will keep you motivated when you are feeling down. Goals will show you if you are on the right path. Reaching a goal will give you the more satisfaction and happiness than anything else and keep you hungry for more success.

The examples I give here will be fitness related but your goals shouldn’t just be about fitness. They should involve all aspects of your life, social, business, health & fitness, financial etc.

Here is how to set a good Long Term SMART Goal and sticking to them for 2019.

S: Specificity. Make your goal as specific as possible. Not just “I want to get stronger”. What muscles or lift needs to be stronger for you to be happy. Better Goal: I want my Back Squat to be stronger.

M: Measurable. You should be able to measure your progress and compare start to finish result. Better Goal: I want to Back Squat 100kg

A: Achievable. You need your goal to be something you can definitely achieve at some point this year. Do not set unachievable goals as all they will do is bring you down. Because the longer it takes for you to achieve your goal the more annoyed and depressed you will get if you are not getting any closer. This one could take some trial and error as we can be victims of overestimating ourselves when we are super motivated. That is also why it is so important to set goals often, to get better at setting them and to be able to make adjustments as you go along. Better Goal: I want to Back Squat 10kgs more than last year (100kg)

R: Relevance: Your goal needs to relate to you personally for you to buy into the goal and stay motivated to achieving your goal. Don’t worry about what other people want out of life. This is just about your life. People will give you input everyday about what you should be doing. They might want the best for you but at the end of the day it is your goal. You decide what it should be. Better Goal: I want to Back Squat 100kg because MY leg strength is lacking and if MY legs get stronger I will be better at other exercises too.

T: Time-based: Put a deadline on your goal to keep you motivated and accountable for achieving it. If you don’t have a deadline you will be more likely to put things off too often and when things get tough you will find yourself going backwards. You will feel you have heaps of time to get it done. Same mentality as people who say “I want to lose weight”…. “I’ll start Monday”. No one who waited till Monday have ever achieved a goal in their life. Don’t wait till Monday or the moment will pass you by. Best Goal: I want to Back Squat 100kg by 6.30pm 31/12/2019.

Now that you have your Long Term Goal sorted there are more things you can do to stay on track. Making Short Term Goals along the way will help with motivation and help you track your progress to make sure you are on the right path and you are doing the right things. We will cover Short Term Goals in Part II.

Final Words: Start today. Write a SMART Goal down in your phone and do one thing today that will get you closer to your goal. Keep it simple and read tomorrows blog post about how to stick to your goal and make long term life changes.


Tuesday 140119

Barbell Cycling:

EMOM x 5

3 Squat Snatches (Start @ 60%)

EMOM x 5

1 Squat Snatch (Start @ 80%)

MetCon: 3 RFT

400m Run

21 KB Swings 24/16kg

12 Burpees

Note to our members friends

By | Uncategorized | No Comments

To our members:

Right team the holidays are over, lets get back into training again. There are tons of regulars we haven’t seen in yet. Expect a message if we don’t see your name in bookings before sunday:)

Its hard to “get back into it” but there is only one thing to do, and that is walking back through our doors. As soon as you get here everything will be fine but taking that first step again is always the hardest. Maybe you even want to bring a friend with you this time around.

They hear you talk about CrossFit all the time but all they hear is “its an awesome community but its really, really hard training” If they know how fit you are and you tell them it is hard they might not think it is for them.

To our members friends:

When you hear a member talk about CrossFit and how hard it is, remember two things. Firstly, they want you to think they are a hard-out, which they might be, but it is important that you think so too. So they might put it on a little think when they explain what they have been doing:) Secondly, no matter your fitness level and experience at one point the atmosphere at SPC will motivate you to go harder and you will start to feel what they feel too. We start everyone out slowly so they can get a feel for what we do and how we train people. But at some point every member we get will start working harder simply because that is what everyone else in the class is doing and that is when real progress will occur. You might not even notice straight away but things you once found impossible start to get easier. Thats the thing about CrossFit it will never get easy but you will get fitter. Once you start, you will see exactly what we mean. Its a process every member goes through. Members at SPC trains hard because they are motivated, if you want to be motivated as well, you need to come down for a session. It isn’t about going nuts in the gym every day. It’s about being motivated to train, about having fun while you train and doing enough to see improvements.


Friday 110119

MetCon: 5 RFT

7 Deadlift 120/85kg

14 DB Push Press 32/22.5kg (7 EA)

200m DB carry

Fittest Flat In Dunedin Saturday 6/4/19

By | Uncategorized | No Comments

Be in to win a 6 Month Membership at Southern Peak CrossFit for you and your flatmates. All you have to do is get a team together of four with current student ID’s (2 guys & 2 girls), go onto our website and press the Book Now button and tick the boxes from then on. Team captain will book in by writing their full name in the “First Name” spot and write their team name in the “Last Name” spot. The rest is straight forward. There will be a $20 fee per team paid on the day. There will be much more info coming out over the next weeks to prepare everyone as good as possible.

This will be an all inclusive competition so don’t be afraid about not being confident in all the exercises as there will be coaches there to help everyone out before we start.

If you have any questions get hold of us on 021 248 9222 or email

Time to tell all your friends and lets get some teams involved.

You can keep up to date with everything on our various platforms Facebook, Instagram & Snapchat. Just search Southern Peak CrossFit.


Thursday 100119

Gymnastics Conditioning

EMOM x 10

Odd: 5 Strict Pull Ups + 7 Pull Ups

Even: 5 Seated Box Jumps

MetCon: 4 x 3 min AMRAP : 3 Min Rest

200m Run

7 Muscle Ups

Max Thrusters 30/20kg

SPC Benchmark Wods Coming Soon

By | Uncategorized | No Comments

Last two weeks of training before our first testing week of the year. Even if you haven’t trained much over the holidays this will still give us some info so make sure you turn up to as many of these sessions as you can. After those two weeks of testing our first full training cycle of the year will start and we have plenty of fitness coming your way so get excited. We will include our new SPC Benchmark Wods in that training cycle which will hopefully motivate heaps of you to give them a crack and get your name on the board for them.


Wednesday 090119

Strength: Strict Press

5 x 5 @ 90% of 5RM

MetCon: 4 Rounds of:

10 Bench Press (AHAFA)

20 KB Russian Swings 32/24kg

30 Goblet Squats

Don’t wait to start training

By | Uncategorized | No Comments

No holiday around here. Most places are just starting up now but we have been bringing classes to you all the way through the summer and we are still on a roll. Don’t hesitate to get started, we will be here waiting to meet you. We have four solid weeks left of our current training cycle and there will be plenty of workouts to test yourself on.

We have been working super hard on developing special SPC Benchmark Wods for you, our community and we can’t wait to start bringing them out over the course of the summer. There will be something for everyone and if RX is a bit too hard for you at the moment just scale and work really hard at getting closer to that RX tag next time. These will cover the full spectrum of fitness so we can monitor over time that you are all getting better. They will challenge you both physically and mentally but they will be fun and awesome at the same time.


A) SPC Run starts this Tuesday 6am at the Caledonian. $120 for 6 weeks (18 sessions). We are working on specifically improving your Mile Time and running technique. Contact us today if you want more info on this program and sign up.

B) Tuesday and Thursday 6.30pm GPP Circuit Classes are continuing so if you are keen for a high energy and fun circuit session give this class a go this week.


Monday 070119

Strength: Back Squats

5 x 5 @ 90% of 5RM

MetCon: AMRAP x 20

20 Alt. DB Snatches 22.5/15kg

20 Burpees

10 DB Thrusters (R)

10 DB Thrusters (L)

40 Double Unders


By | Uncategorized | No Comments

Hope everyone got into the new year in epic fashion. We are so excited to get started on 2019 and looking forward to seeing you all back in here for another year of hard training and having loads of fun. We have plenty on the menu for you this year and looking forward to bringing all the programs to you.

We are opening our doors for a full updated time table 3rd Jan so make sure you get in to start the year on a positive note.

If you have any specific goals for the year we also have personal training options for you. All you have to do is get hold of us and we will set you up with a coach.

We will be running specific programs throughout the year along with all of our CrossFit Classes and Club GPP Classes

SPC Weightlifting: Olympic Lifting Program coaches by top local olympic weightlifting coaches from Otago Weightlifting. We have a great relationship with OWL and looking to provide more quality Oly coaching for all of you in this program. This is a 6 week program running twice per week. We will let you know specific sign up dates.

SPC Run: Running Specific program focussed to improving running technique and aerobic conditioning. We will be focussing on testing distances 5km and less but training sessions can exceed 10km in one session for some runners. All sessions are scalable for any fitness level. This is a 6 week+ program running 3 times per week. First training cycle starts 8/1 6am at the Caledonian athletic track. Sign up now.

As always we are open to suggestions, feed back good and bad. Please get hold of us if you have anything on your mind. Even if its just some words of encouragement and positivity we would love to hear that so we know we are moving in the right direction.

Looking forward to spending 2019 with all of you and seeing all the new PRs you have waiting for you this year. Lets go get it.


Merry Christmas

By | Uncategorized | No Comments

Merry Christmas to everyone who has ever been through our doors and added something to the community. It is hugely appreciated. We hope you all have a great time with family and friends and we will see you back here to work off all the Xmas food. 

From all of us at SPC

All classes are on today and tomorrow will be “12 days of Christmas” at 7am

Monday 24/12/18

Strength: Front Squat

5 x 5 @ 87% of 5RM

Accessory Work: 5 Rounds (AHAFA)

5 Bench Press

10 BB Bent over Rows

50 Double Unders

20 Sit ups