Monthly Archives: March 2013

Thursday 28 March. Happy Easter!

We'll be closed Friday to Monday, so be sure to get in today for a workout.

Feel free to visit our friends out at CrossFit NZ on Monday night for a 5pm Chocolate Detox workout.....


Front Squat

3 x 3 reps

Pendlay Rows

3 x 6-8 reps


100m sled drag 20/10kg,

Burpee 60s,

rest 90s x 6 for total reps of burpees


Fear is an emotional response to physical and emotional danger—if we didn't feel it, we wouldn’t be able to protect ourselves from legitimate threats. But often we fear situations that are far from life-or-death, and thus we keep ourselves from being the best versions of us. CrossFit as a training programme has the unique ability…
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Good crowd!

Great to see some good numbers in class this week. Last night RCF09 PR'd with 13 athletes training in the PM session! A real mix of abilities too, from Day 1 right through to 2 year veterans, a testament to how easy CrossFit is to scale to all levels, and also how much fun it…
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Workout Back Squat 4 x 2-3reps in 15mins Then, Run 200m 10 Power Clean 60/40kg 10 Burpees Rest 2min 3 rounds Open Prep You'll all be very grateful to know you've been throwing to a near 11ft line all this time folks.  Especially you ladies with the 9ft standard (although the 500g washer we're going…
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Success Story!

Today we're talking to one of our 2012 Success Stories - Ray Kahukiwa!! Ray first walked in the doors of our sister facility CrossFit NZ,  just over a year ago, coaxed into it by his colleague and friend Andy Haggerty.  Once Ray realised that he quite liked this place, he embraced the process 100%, leaving…
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Fran + Run + Fun = Frun!

Take advantage of our free workouts available all through March.This is a great opportunity to check out the newest CrossFit gym in the Mt Albert and St Lukes area, meet the coaches and experience a great workout.  The best way to learn about CrossFit is to try it.  Drop us a line to schedule your…
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WoD Power Snatch - work up to a heavy single in 12mins Then, 5 Power Snatch 60/40kg 10 Toes to Bar AMRAP in 4mins Rest 4 minutes, and then . . . 10 Burpees 10 Wall Ball Shots AMRAP in 4mins Rest 4 minutes, and then . . . 15 Kettlebell Swing 24/16kg 30 Double-Unders…
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A brand new week of awesome training ahead….

.....and if you would like to be a part of it, just drop us a line and let us know you're coming. The only way to truly understand CrossFit is to try it, and your first workout is free, so there are no excuses! WoD 3 Cleans, 5-12 ring dips, alternating on the 60sec, for…
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Mauris posuere

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13.2 announced!

.....and it is a light fast gassy one..... Easy to get no-repped on all 3 movements here, whether overhead on the S2OH, extension at the top on deadlifts, and hip extension or leaning back on box jumps, however, a missed rep or two wont have as much penalty as 13.1. Of course you should still…
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