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

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

Welcome to Shez

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I have been training Shez for a few years now. Shez started doing CrossFit back in ’14 as part of preparing for mma and kick boxing. When we opened SPC she signed up straight away and kept up her training. She studied at the sports Institute before joining a CrossFit gym and she has worked as a gym and group fitness instructor in the past so all that plus her years of CrossFit training gives her plenty of experience. The last two years she has qualified for an international Masters CrossFit Comp in Australia so the extra competitive experience just adds to her CV.

We have been actively looking for new coaches who would fit in well with all of our members and Shez has a great personality for coaching and she is keen to learn more about it which makes her a great candidate. She is used to working hard and balancing kids and work so it should be an easy job to keep you ladies and gents in line for an hour:)

From Shez herself: Can’t believe it took SPC this long to ask me to help out:) nah… They didn’t have to convince me for long to help out the gym. It has been heaps of fun coaching classes and I am really looking forward to more fitness and banter in the future.

Wednesday 200219

MetCon: EMOM x 18

1st: 5 Burpee Box Jumps 24/20′ & 7 TTB

2nd: 4 Burpee Box Jumps 24/20′ & 8 KB Swings 32/24kg

3rd: 75 Double Unders

Extra Competitor Work: 4 RFQ

10 Weighted Hollow Rocks

10 BB Good Mornings (AHAFA)

Have you signed up for the Open?

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Let us know if you have signed up for the Open because we need to organize what time is best suited. Less than 20 and you will be doing it at 10am with the Comp Class. The coaches and athletes will need to help each other out during the Open. The Open Wod will also be the class Wod on Mondays so you will get a chance then to do it too. If you sign up make sure you organize a judge take responsibility for your own performance. I will be away on Thursday for a couple of weeks but there are plenty of coaches to keep things running smooth while I am gone. Keep listening to the coach to keep classes moving and finishing on time. In this business the customer is rarely if ever right but our coaches are there to help you all out.


Tuesday 190219

Strength: E2M for 10 min

5 Deadlift (start @ 60% and build)

MetCon: 2 Rounds Max Reps

In 3 min

600m Run

In 2 min

Max Reps Clean & Jerks 70/45kg

In 1 min

Max Reps Bar Muscle Ups

1 min Rest

Great Write Up from Letty about Coast 2 Coast

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For a couple of years it has been a dream of mine to complete the Coast to Coast. I bought my kayak, and then it sat in my garage for 2 years as I was too scared to get my Grade 2 kayaking certificate. Last year I found a paddler in Dunedin who could assess me, and spent the whole of the year trying to master the river. How hard could it be? Very hard apparently. And quite scary. I swam in freezing cold Grade 2 water numerous times whilst trying to manage rapids, bluff turns and rocks. Apparently there is only two types of kayaker. Those who are upside down, and those who are about to be. About two months out from race day I realised that I had no clue how to ride my road bike in a bunch, and joined a bunch of old fellas in Mosgiel for their weekend rides. This was also difficult as they were very fit, fast, and kept yelling at me for 70km to ‘get on the back of their wheel!’ This helped me enormously during the event as riding in a bunch takes a lot less energy than slogging away by yourself, but mentally it was very difficult to go at someone else’s pace. After pushing myself to learn these two skills I managed to enjoy the race and keep positive. On day one we ran 2.4 km, biked 55km, and ran over the 30km Goat’s Pass. The Pass is extremely technical terrain, with multiple river crossings, until you eventually climb up a water fall and over the Pass. Luckily, I had lots of practise doing weighted ‘step ups’ from the gym, so this helped me over the larger boulders. On the second day I cycled 15km, kayaked 70km and then finished with a 70km bike ride into Brighton Beach, Christchurch. Head wind all the way. Although I had kayaked twice down the Waimak already, on race day I couldn’t seem to keep in my kayak and ended up swimming four times! Importantly, I wouldn’t have dared tackle the C2C without Cross Fit, and the support of the community at the gym. Every time I turn up at the gym and look at the whiteboard I think – Holy crap! Can I do that!?! And then I do. This has given me an enormous sense of achievement, and also confidence that I can achieve the goals I set myself. I also think as a female, when you are standing on the start line with 200 other fit looking males, and a handful of females, you might doubt your abilities. However, that is just like a standard workout at Cross Fit – competing against all different ages and builds, and I have seen a lot of females kick arse at our gym on a regular basis. So standing on that start line I wasn’t intimidated by the other athletes. I was just there to do my thing. I might not be as fast as the other athletes but I was just as capable of finishing the race! And with everyone’s support I did!! !

Monday 180219

Strength: Back Squat

Warm up Sets

1 x 10 @ 30-40%

1 x 8 @ 50%

1 x 6 @ 60%

Work sets

3 x 5 @ 75%

MetCon: AMRAP x 15

15 Box Jumps 24/20′

30 Wall Balls 9/6kg

15 CTB Pull Ups

Extra Competitor Work: 3 RFQ

7 Single Leg KB Deadlift each leg

7 Behind Neck Push Press (AHAFA)