Lets Talk Apparel

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Come into the gym and talk apparel with us. We will tell you about all the options you can choose from. There are Short Sleeve Tees, Baseball Tees, Muscle Tees, Singlets & Hoodies. Colours to choose from will be Navy, Grey and Black & White. Prices range from $35-$60 all pre-ordered so don’t miss out.


Thursday 280319

MetCon: 15 min EMOM

1st: 75 Double Unders

2nd: 5 Power Snatch 40/30kg & 7 Burpee Over Bar

3rd: 5 Hang Power Cleans – 4 Front Squats – 3 Push Jerks 40/30kg

Straight into 2 Rounds of:

150 Double Unders

10 Power Snatches 40/30kg

14 Burpee Over bar

10 Hang Power Cleans 40/30kg

8 Front Squats

6 Push Jerks

The Coaches are in Your Corner

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The Open is over and we hope the few who did it enjoyed the experience. If you have any new goals you want to achieve this year the coaching staff would love to hear about them when you come in next. The more we know about what you want to achieve this year the more we are able to help you. Our coaches have a vast knowledge of how to prepare for any event or goal so use us as much as possible to prepare and improve the best way possible. If you want more accountability feel free to share a write up of your goals and we can post it on here. That way you will get all the encouragements from your friends at the gym. That might be a bit scary as well but we are sure some of you will respond really well to that challenge. We have covered a lot of info about goals both short term and long term just search “goals” in the search box under blog posts.

Looking forward to hearing all about what your dream goals are. How fantastic would it feel to achieve that or at least come much closer this year. It will give you a whole new level of satisfaction and motivation that only reaching a goal can give you. Get after those goals, all the coaches here are in your corner and are keen to help you achieve them.


Wednesday 270319

Strength: Deadlift

Warm Up Sets: Build to 70% in 3-5 sets

Working Sets:

2 x 5 @ 70%

1 x 5 @ 80%

2 x 5 @ 85%

MetCon: 15 min AMRAP

20 Back Rack Lunges 40/30kg

20 TTB

20 Push Ups

Where Team Wods fit in

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If you took yesterday off we hope you are ready to take on this week of training. If you decided to turn up to our anniversary wod we hope you are recovering well to get ready to take on the rest of the week after maybe a day off training. We love including partner and team wods into our program because it strengthens our culture at the gym. It breaks training up a bit when you have to work together with other people and it makes it more interesting. It can also be very challenging for some of you having to go at a certain tempo with a teammate whether it be slower or faster. At the end of the day its all about improving and having a fun time while you are at the gym and we believe these types of wods have a huge place in making that happen. We are getting a ton of positive feedback about our team and partner wods so you will keep seeing them pop up regularly.


Tuesday 260319

Strength: Back Squat

Warm up sets: Build to 75% of 1RM

Working Sets:

1 x 2 @ 80%

1 x 2 @ 85%

1 x 2 @ 90%

1 x 2 @ 95%

MetCon: 2 Rounds for Max Effort

In 4 min 1000m Run

In 3 min Burpee Ring Muscle Ups

In 2 min Clean & Jerks @ 75% of 1RM

3 min Rest

Future Blog Posts

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We are trying to find out what the best way to continue the blog posts are. There needs to be good solid information for you all every time you read a post. We would like to know what you would like to know more about. We will keep posting the wod everyday but there will only be a good read when there are things to write about. This will be a continuous process until we find the best way of continuing these posts.

Keep checking for the wod as that will help you prepare for the session before you turn up.

We still need teams for the Fittest Flat in Dunedin comp so if you are keen to have some fun and compete you should sign up your flat today by contacting us. There are plenty of prizes up for grabs among other things a 6month membership.


Thursday 210319

Warm Up EMOM: 8 min

Odd: 6 DB Snatches & 10 Air Squats

Even: 15-20 Banded Good Mornings

Strength: E2M for 10 min

3 Deadlift (start @ 75%) Building in weight

MetCon: 3 RFT

25 KB Swings 32/24kg

15 Strict Pull Ups

Welcome to new members

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If you are new to the SPC community, welcome. We hope you are enjoying your training again and learning a bunch of new stuff both about exercising and about yourself. If you want to keep up to date with what is going on at the gym we have a bunch of platforms to keep you informed: Facebook, Instagram & SnapChat. Just search the gym name and we will come up. You can also jump on our website and read about who we are. If you need more specific information feel free to contact us we are happy to answer any health & fitness related questions for you.

We run both CrossFit classes and Personal Training so if you are hitting a plateau maybe a chat with one of our coaches to help you with some specific training is just what you need.

You can always bring a friend for free to try our training methods out, just make sure they book in to the class.

Take your time in getting to know all the exercises and how hard you can push yourself. You don’t need to be an expert from day one and no one expects that. Just keep coming to regular classes, work hard and you will see the improvements over time. Nothing that comes easy is worth having.


Tuesday 190319

MetCon: For Time

800m Run

4 Rounds of:

4 Power Cleans 60/40kg

8 Push Ups

12 Air Squats

then 400m Run

-Rest 2 min-

800m Run

4 Rounds of:

4 Push Jerks 60/40kg

8 Push Ups

12 Air Squats

Then 400m Run

First Free Week of the Year.

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If you haven’t been in the gym this year yet we would like to invite you in for a free week. There are many reasons why people lose motivation to train and sometimes all it takes is a text message which we do daily. We also want to make it clear that we are interested in helping as many of you as we can and we want to let you know we are keen to get you back in the gym. This new training cycle is the perfect time to try us out again. There are plenty of fun and exciting workouts in store for you and all the people you used to hang out with after class are still here talking smack:) Come down and have a chat and give yourself an hour a day just for you to focus on something else than work and the stressors of daily life.


Friday 150319

MetCon: 6 RFT

100 Double Unders

20 Alt DB Snatches 22.5/15kg

30 Wall Balls 9/6kg

Back in Action

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Back from holiday and our blog posts will continue. Hope you haven’t missed them too much.

The coaches did an amazing job while I was away and you will keep seeing them taking classes so don’t worry. We will look to get some Coaches Profiles updated on our website as well so you can read more about them there soon.

The Open is well underway and the few people we have are doing an awesome job. Keep working hard for every placing and enjoy the competition. If you feel you are missing out there will be another Open in October. Start preparing now.

Our brand new “Fittest Flat In Dunedin” is coming up so make sure you get your Team sorted and we will keep you updated on our Facebook Event page of the same name. Follow it today.

Have tried to catch up with most of you by now but if you have any questions or concerns about anything we are doing at the gym don’t hesitate to ask.


Tuesday 130319

MetCon: EMOM x 12

1st: 7 Deadlift 100/70kg

2nd: 5 Burpee Over Bar & 30 Double Unders

3rd: 7 KB Thrusters each arm 24/16kg

Straight Into 1 Round of

14 Deadlift 100/70kg

10 Burpee Over Bar

60 Double Unders

14 KB Thrusters each arm 24/16kg

Hello From Bali

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Hope you are all training hard and the members who have signed up for the Open are killing it every Saturday. The coaches are doing an amazing job keeping things going. We are mostly sightseeing over here but have had a chance to do some workouts of course. Looking forward to getting back to the stomping ground and coaching again but until then its the Island life and a little CrossFit in the mornings.

At SPC we have a bunch of fun things coming up. Our Fittest Flat In Dunedin kicks off 6/4 10am. Get the word out there and lets see some teams They can sign up using timely. Just the team captain needs to sign up. $20 payment per team will be paid on the day to compete. 6 month membership for all four team members who win up for grabs.

Some of our members are doing competitions and other events and it will be cool to follow them.

See you all in a week


Monday 040319

CrossFit Open 19.2

The Open Starts Today

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If you are interested in signing up for the Open get onto it today on games.crossfit.com

You will get two chances to get the workout done. Saturday 10am and Monday Classes. Make sure you get hold of someone to judge you. Let people know at the gym if you are keen to help out. The coaches will be there to help but it is up to you to get organised I.E. know what the wod is and what the rules are and find a judge. Good luck with it and hope you all have an awesome experience. I will try to get the wods done while I am away.


Friday 220219

WU EMOM x 12

1st: 10 BB or banded Good Mornings

2nd: 10 Hollow Rocks & 10 Arch Rocks

3rd: 10 Banded Push Ups

MetCon: AMRAP x 20

10 Dual KB Thrusters (AHAFA)

200m DB Farmers Carry

10 Pull Ups

Welcome to new coach Declan Ward

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We have hired one more coach to get you guys fitter and stronger than ever this year. Declan is a weightlifting specialist and he will be scrutinizing everyones technique and making sure you are all making improvements along the way. Here are a few words form the man himself

Growing up in the Middle East and Palmerston North I moved to Dunedin to pursue a degree in Physiotherapy. Having tried just about every sport I came across, nothing stuck until I found CrossFit in 2014 and then I was hooked, completing my CF-L1 later that year. Since then I have transitioned into weightlifting, now competing for Otago Weightlifting. Outside of the gym I have recently taken up surfing and am a passionate drinker of coffee.

Make sure you introduce yourself to our new coaches so they get to know your names first up. We are all really excited to get these new coaches underway.

Thursday 210219


Odd: 5 Push Ups & 7 KB SDHP

Even: 6-10 DB Renegade Rows

Barbell Cycling: E2M for 12 min

3 Hang Power Snatches (start @ 60% and build)

MetCon: 4 RFT

400m Run

5 KB Snatches 24/16kg each arm

20 Goblet Squats