Monthly Archives: October 2014

Saturday 1 November


“Halloween″ - 31 reps of 10 exercises, AMRAP in 20mins with a partner.  One working, one resting.

Bring A Friend Day today.  If you haven't been invited, come join us for a workout anyway, we'll find you a friend.



31 Box Jumps

31 Jumping Pull Ups

31 Russian Swings

31 Walking Lunge

31 Medball Situps

31 Push Press


31 Wall Balls

31 Burpees

31 Single Skips


31 Box Jumps 60/50cm

31 Pull Ups

31 Kettlebell Swings 24/16kg

31 OH Walking Lunges 20/10kg

31 TTB

31 Push Press 20/15kg

31 Russian Swings 32/24kg

31 Wall Balls 9/6kg

31 Burpees

31 Double Unders

My first CrossFit comp….

[caption id="attachment_8669" align="alignnone" width="500"] A win at the Mount Team Nationals for the NZ OGs (CFNZ and RCF09 joint team) last weekend. Arama penned us a few words about his experience....[/caption] I’ve been doing this CrossFit thing for about 15 months or so and, it's rapidly become my sport.  But, although I’ve considered myself to be…
Continue Reading

Saturday 25 October

“Mount Team Nationals Taster” - a little cross section of what our teams are tackling this weekend!  Remember, just 9am today and 10am yoga, then a 530pm only on Monday. SKILLS Standing Broad Jump for distance - 3 attempts Standing Triple Jump for distance - 3 attempts Slamball Shotput for distance 9/6kg - 3 attempts…
Continue Reading

Programming – art or science?

[caption id="attachment_4858" align="alignnone" width="600"] Programming for all y'all....definitely an art...... :)[/caption] Coming to the end of the first week of our new program phase.  How did you find it so far?  Main changes are more regular accessory work in with the main strength movement, dedicated mobility work in between drills and skills, plus a little…
Continue Reading

RCF09 Member Spotlight – Amanda Walker

Krista caught up with Amanda just today, where she very generously took time out of her hectic final week of study to tell all her fans a little bit about herself.... How long have you been a member at Reebok CrossFit 09? Since mid May 2014 (best birthday present ever) What is your favourite non…
Continue Reading