A huge thank you to Josh Ong from Focus Physio who helped us through a mobility prep session every Friday evening during the Open. It is amazing to have his support of the gym and it is very much appreciated. Josh is a fantastic physiotherapist and if you need any help we recommend going to him for a session or just some advice.

You have done extremely well with your practice and we are looking forward to keep the relationship going. We have more exciting things in the works with Josh and Focus Physio as well so keep your eyes peeled. It is all about keeping you guys healthy and moving better.

Christian

Saturday 24/3/18

MetCon: Partner Wod

30 min AMRAP

20 Deadlift 80/55kg

30 Squat Jumps

40 Push Ups

One partner performs reps on the amrap while the other partner performs 400m DB farmers carry with 2 x 22.5/15kg.

We have a big weekend coming up with the last Open Wod. Make sure you get signed up to vote for the wod from lunch time. Dave Castro will give us 3 options. Should be interesting to see if they are three new wods or three repeat wods.

With the big gym party on Saturday night we have decided to give everyone a rest on Sunday.

Hope to see everyone at the gym Saturday morning to cheer on the Open athletes and in the evening to celebrate with them.

Christian

Friday 23/3/18

MetCon: Chipper

50 Double Unders

35 KB swings 24/16kg

50 Sit Ups

35 KB SDHP

50 Double Unders

35 KB Goblet Squats

50 Sit ups

35 KB Snatches

There will be electricians in the gym all day which could make for some small disruptions but should be ok. We will do our best to be organized for each class so just come in and we will make sure you get a good workout no matter what:)

It will be great to get the shower and bathroom lights sorted so we are sure we can tolerate a day of disruptions.

Christian

Thursday 22/3/18

Strength: Front Squat

5 x 5 @ 80% of 5RM

MetCon: 15-12-9

DB Hang Power Clean 22.5/15kg

DB Push Jerk

TTB

This Saturday is the last Open wod and we will finish it off in style with a big party for all past and present members. We kick of 7pm at Starters Bar. There will be platters great priced drinks. Looking forward to seeing you all there. This means the following Saturday we are back to normal 8am and 9am Classes.

After out Partner comp on Saturday 7/4 we will start our competitors training again every Saturday 10am-12pm. If you are keen to compete this year this would be the perfect class to add to your training schedule.

There will be a post at the top of our Facebook page to outline all these new events plus more things to come. It is going to be a busy year ahead and we want to involve all of our members in as much as we can.

If you have any questions or inquiries about anything don’t hesitate to get hod of us asap.

Christian

Wednesday 21/3/18

28 min EMOM

1st-2nd min: 400m Run

3rd-4th min: 5 Muscle Ups – 10 Burpees – 25 Wall Balls 9/6kg

Every gym has people leaving for one reason or another. We work hard to keep every person who step through our doors but reality is life happens and people move on. We help everyone to the best of our ability but some of you fall through the cracks at one point or another and this post is for you few.

If you have been wanting to get back into training but haven’t taken that next step yet. We would like to offer our help in getting you back to a healthier life. You don’t need to be thrown back into the deep end. Get hold of us and come in for a chat or a coffee on us and lets find out what it is you would like to achieve before you start training again.

Sometimes it is just about telling someone about your goal. Saying it out loud is a great first step in committing to it.

Christian

Tuesday 20/3/18

Strength: 10 min EMOM

3 Thrusters

Build in weight

MetCon: 7 min AMRAP

3-6-9-12-15 eytc.

Thrusters 45/30kg

C2B pull ups

Its Time! We are having our first gym party of the year at Starters Bar, Saturday evening 24/3. Hope to see everyone there as it will be a great time to meet members from other classes and catch up with everyone outside the gym. It will both be a chance for all of us to celebrate the members who did the Open and also send Coach Joe off to CHCH with a bang.

Christian

Saturday 24/3/18

MetCon: Partner Wod For Time

50 Thrusters 40/30kg

50 Burpees

40 Thrusters

40 Burpees

30 Thrusters

30 Burpees

20 Thrusters

20 Burpees

We have seen a little drop off in our mid morning classes 7am and 9.15am. If you are starting later in the morning or if you are free during the morning this would be a great alternative as going early will free up you afternoon for family, study or other things that needs to be done. Try it out. You can even bring a friend with you for them to try CrossFit out. Since the classes are smaller than peak time it will be a nicer introduction to our training too. Just message us about what class suits, turn up and give it a go

Christian

Wednesday 13/3/18

MetCon: 28 min EMOM

1st: 7 Deadlift 100/70kg – 5 Burpees over bar

2nd: 10 HSPU – 10 Box Jumps 24/20′

3rd-4th: 400m Run