Tuesday & Thursday 6.30pm GPP Circuit

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We are expanding our GPP Circuit Class to Tuesday & Thursday 6.30pm.

Reasons for joining our GPP Circuit: If you are interested in a high energy circuit class this one is for you. All sessions are coach led and will include multiple exercises using Kettle Bells, Dumbbells, Medicine Balls, Slam Balls, Sandbags, Tires, Rowing machines, Assault Bikes, Spin Bikes and of course bodyweight exercises. We will be running 4 of these classes and looking at possibly including more in the future. If this sounds cool to you or you know friends and family who would enjoy this type of training get hold of us now and use the Book Now button to secure your spot.

From Tuesday 11/12/18 GPP Circuit Classes are:

Tuesday 6.30pm

Thursday 6.30pm

Friday 6am

Sunday 10am

Looking forward to getting these classes under way and helping more people out.




Tuesday 4/12/18

MetCon: 12 min EMOM

1st: 12 KB SDHP 24/16kg & 6 Burpees

2nd: 24 Squat Jumps

3rd: 6 DB Snatches 22.5/15kg & 12 Push Ups

-Straight Into 3 Rounds for Time

12 KB SDHP 24/16kg

6 Burpees

24 Squat Jumps

6 DB Snatches 22.5/15kg

12 Push Ups


Holiday Time Table

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Keep on the lookout for our revised Time Table over Xmas and New Years.


Normal Classes until 24/12

Xmas Day Wod 7am – Only

Boxing Day Closed

27-30/12 We have two classes running per day: 6am & 5.30pm

31/12 Closed


1/1 Closed

2-4/1 We have two classes running per day: 6am & 5.30pm

5/1 Back to normal Time Table

It will be updated on Timely, posted to our social media platforms and there will be posters at the gym.

Print it out and hang it on your fridge.




Monday 3/12/18

Strength: Strict Press

5 x 5 @ 83% of 5RM

MetCon: 5 Rounds for Time

25 Wall Balls 9/6kg

15 KB Swings 32/24kg

50 Double Unders

Stop cheating yourself, we know

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You might not know this but as coaches we aren’t only here to teach you how to deadlift or do pull ups. We soak up as much information about you as we can to help you be fitter and healthier but also better people and this is about your integrity. As you count reps, we count reps and at times it hasn’t been adding up. This is not to call you out as a cheater because there is always two sides to a story and in most cases we only know our side so here goes.

#1 If you are here purely to be first in the wod every day you need to have a look at yourself and find something more important to train for than having the fastest time everyday. You won’t win every day and if you didn’t do all the reps is it really a win? No one should be so competitive they compromise their own longterm results and sanity by creating shortcuts because there are no shortcuts. All you do is creating a skewed picture of your own fitness and you will never know true improvements or be able to celebrate true PR’s, because they simply are not.

#2 If you don’t want to look really unfit compared to the people you work out with it’s easy to cut a few reps to at least look like you are keeping up. Who cares if you are keeping up or not? You are not here to showcase your fitness you are here to improve it. Just work hard in every session and be last if thats the way it goes. You will find the last person often gets the biggest cheers and you will feel a much bigger sense of accomplishment if you do the whole workout.

Remember for one hour a day at SPC, you are meant to just be yourself get a workout in and forget about the stressors of life. If you put pressure on yourself here by trying to win at all cost what are you really accomplishing other than adding stress to your life. Remember why you signed up in the first place and get back to just getting the workout done and create a better feeling for the rest of your day.




Thursday 29/11/18

Running Conditioning:

E3M for 18min

400m Run

Accessory Work: 5 Rounds of

8 Bench Press (AHAFA)

10 Strict Pull Ups

50 Double Unders


Personal Training Available

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There are many different ways to utilize a Personal Trainer. We have always recommended people get involved with the classes straight away because you get the personal attention to details from the coach plus the motivation to work hard with the rest of the class. That should be your preferred option if you are looking to get fit and having a good time.

We break it into two simple groups. Short term PT and Long term PT

Short term PT

Very often we get a member who is improving so much that they start to want to learn more complex skills but need some specific work to get there. This is a great time to seek out a coach to help you get some personal help with that specific skill. It doesn’t have to be a longterm commitment. A few sessions should be enough to give you some great skill transfer work done and get you through that skill and on to the next one. This goes for any movement in CrossFit. The coach will then give you a plan for you to follow so you keep the skill. This is also where our Open Gym Sessions come in very handy.

Long term PT

If you have a longterm goal I.E. Run or Bike Race or other competition that you need specific help with it is important to seek out a coach to help you program and also monitor the volume of your specific training combined with your CrossFit classes. This is to make sure you don’t overtrain. – We often get people who complain about overuse injuries and when we ask the right questions we find out they have been doing way to much training outside of normal classes and it is starting to break them down. Reality is most people don’t know how to train themselves longterm. It is easy to force yourself to do extra training if you have a serious goal but 9 times out of 10 you just end up going until you break and then wonder what happened. Let our coaches help you stay on track and be able to train longterm. Two things are certain in life you don’t need to train at 100% intensity all the time to see significant improvements and if you break down you can’t train at all.

Contact us today with your specific goal and we will help you come up with a plan and keep you training right up until “game day”




Tuesday 27/11/18

Strength: Front Squats

5 x 5 @ 80% of 5RM

MetCon: 5 Rounds for Time

15 Thrusters 50/35kg

18 Burpee Over Bar


Support your friends Goals

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I talk to people everyday about goal setting and how to get over training plateaus. Having specific, realistic and measurable goals is super important and being motivated to achieving them is even more important. But the most important thing is the support you get from your closest friends and family. They are a huge part of the driving force behind someones courage to pursue a specific goal. Often people are discouraged from a specific goal because they keep hearing negative comments from the people who are meant to be on their side and push them when they are having a hard time.

If you keep saying the same negative things to your friend disguised as “jokes” or if you keep buying take aways when your partner is trying to lose weight or you keep complaining about the price of your partners gym membership. Stop and think about your own goals. Do you have any? Can you think of one? Most people who react negative towards a close friends goal is often because they don’t have a goal themselves. Find something you are passionate about and go for it.

Try throwing a positive comment at a friend next time and have a think about your own goals. How can you start to put a plan in place to reach them. Try talking to your friend who already has a goal. You will find they will have heaps to say about it.




Monday 26/11/18

Barbell Cycling:

5 min EMOM

3 Squat Snatches (start @ 65%)

5 min EMOM

1 Squat Snatch (start @ 80%)

MetCon: 15 min AMRAP

20 Box Jumps 24/20′

20 Alt. DB Snatches 22.5/15kg

Training on Holiday

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Members who are going away over Summer have expressed worry about losing strength and fitness while they are away. Firstly if there is a CrossFit box near you go see them and hopefully they can help you with a membership in the holidays. Second option is to join a normal gym and keep following our program to the best of your ability and depending on what equipment and space is available. A third option is to do as much of our program as possible but substitute some of the equipment exercises for body weight exercises. That will still give you a great workout.

We will be posting some extra workouts over Christmas and New Years to help you with motivation and inspiration. Yes if you don’t do a lot of max strength work over summer you might lose a bit of strength but if you don’t do anything you will definitely lose most of your strength. Get out of the house and do some regular training even if it is just 10-20 min of bodyweight stuff. You will still maintain some fitness and you will definitely feel much better afterwards.

Healthy eating will also have a huge benefit whether you train or not. If you don’t get to train much but you keep eating healthy you will prolong the process of losing muscle. If you do train a lot you will need to eat healthy to fuel your body for performance and muscle gain to get the most out of your training. In both examples healthy eating will keep your energy levels high, your mood positive and your organs healthy.




Friday 23/11/18

MetCon: 5 Rounds for Time

3 Rope Climbs

15 DB Thrusters 22.5/15kg

10 KTE

30 Air Squats

-2min Rest-


Weight Management in the Holidays

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Its been said so many times before but it still is the most important thing about staying fit and healthy. watch what you eat. My personal stance on this can be different from the other coaches so if you don’t agree or would like a different opinion please make a time to see one of them and talk to them about it.

If you are at a healthy weight you can indulge over the holiday period or any other period for that matter. Just make sure you do everything in moderation as any unnecessary weight gain will have to be taken care of when you come back to the gym. If you have clear goals it will be a good thing to remind yourself of them to keep you on track. keep up with regular exercise but have a break first and foremost.

If you are trying to get to a healthy weight, any “cheat day” or other excuse you give yourself to eat bad will hurt you more.I don’t believe in cheat days. It might look like they serve a purpose of keeping you on track by getting a small break from following regimented eating but all it does is set you back a week or more. I’m an advocate of finding your “why”, as people with a strong Why don’t need cheat days to stay on track. They are eating healthy for a living. It is not a short term solution to get to a healthy bodyweight, its a life long process to stay at a healthy bodyweight and live a long life and being physically able to enjoy your life. It needs to come from YOU. No amount of stupid motivational quotes are going to do this for you. Only you and a good support network.

If you are trying to lose weight so many things have to go right for you to move the needle. This means you need to try and stay in a positive mindset, eat at the right times during the day and eat the right things and the right amount and try to keep up regular exercise. This is more of a mental exercise than a physical one which means having a strong personal reason for doing it is so important. Merely just wanting to lose weight isn’t always enough because it can be very hard to be so regimented with food intake and exercise. This is also where our coaches come in.

Although we are not nutritionists we do know a lot about the subject and we keep up to date with the latest research. We also serve as the back bone of keeping you motivated and on track when you need it. If you find yourself struggling during this time of the year just reach out. Sometimes, all you need is a different view on things and sometimes it’s a kick up the backside. If you feel you need help from a nutritionist or dietician let us know and we will get you in touch with one who can help you.




Skill Work:

5 min EMOM

5 Strict TTB & 10 Kipping TTB

Accessory Work: 5 Rounds AHAFA

6 Bench Press

24 V-Sit Twists

12 BB Bent over Rows

Train with Purpose

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Some days are harder than others for various reasons. Getting a training session in with a few mates can help anyone turn their day around and make it good one. But sometimes you can’t just rely on friends you have to take charge yourself. It doesn’t matter if you wake up annoyed or you have a crappy day at work. You have one hour for You everyday at the gym so make sure you take full advantage of that. Turn up ready to train and do everything with a purpose.

Blueprint for getting the most out of your session:

Warm-Up: Make sure you get your body warm during the warm up don’t just go through the motions. Stop zombie-ing around for the first 15min. Wake your body up. If you need more warm up time after the general warm up take it during the strength sets. Don’t just stop warming up because you have a barbell in your hands. Keep doing stretches or small movement flows during the strength work.

Strength Work: When it’s your turn to lift, LIFT. Help each other get the right weight on the bar for the next person and get the set done. If you work fast in between sets, the person lifting can focus on just lifting and doesn’t have to stress during their set. Catching up with people is for the 10min before class starts and when you are finished.

MetCon: We spend plenty of time getting ready for our MetCons to make sure everyone has a proper variation of each movement. In that time come up with a game plan and talk to the coach about it. This will help you move with purpose and not worry about how hard things are. This will also help with using correct technique when you do get tired. Focus on each movement and don’t be sloppy especially during barbell exercises. It will lead to either injuring yourself or others. Move smoothly and only take short planned breaks.

We hope this will help you get more out of each session. The coach will always be there with a smile ready to help you out and if you turn up ready to work every session you do will be fun, enjoyable and helpful.


Wednesday 21/11/18

Strength: Strict Press

5 x 5 @ 80% of 5RM

MetCon: For Time

150 Wall Balls 9/6kg

E2M Burpee “Buy In”

Start at 5 reps and increase by 2 reps every 2 min.


Please use the booking system

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Over this summer period it is very important that you book in to class as if we don’t see any bookings for your class it is more likely to be put on hold for the summer. We have a really easy to use system and if its just because you can’t be bothered you need to check your attitude and find out what you really want out of your gym membership. The system is just as much for us to gage participation as it is for you to make sure you have a spot reserved in case the class is booked out. Please use the system and if you have any questions about it ask so we can help you out.




Tuesday 20/11/18

MetCon: E5M for 25min

15 CTB Pull Ups

20 KB Swings 24/16kg

200m Run


Member Achievements

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Just wanted to celebrate some fantastic achievements from some of our members.

Becky won the Queenstown 10km race in an awesome performance.

Jack went to his first Power Lifting comp and did an extremely good job.

Adam and Bex completed the Queenstown marathon

Andrew completed the Tough Mudder in Auckland.

Well done to all of you on your performances. There is a lot of work that goes into competing in any sport and at any level. All though each of your events were very specific your consistent CrossFit training would definitely have had a positive impact on your performance. We are very proud of all of you and good luck with any other events you decide to do in the future




Monday 19/11/18

Strength: Back Squat

5 x 5 @ 80% of 5RM

MetCon: For Time

200 Double Unders


45 Deadlift 90/65kg

100 Sit Ups