Annual awards

Thank you so much to everyone that came along to our Xmas lunch, so great to see you all!

It's been an amazing year, we have the most incredible community, you make my day every day, THANK YOU ALL SO MUCH!

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Best attendance in 2015 - Equal first. Steve Botting

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Best attendance 2015 - equal first place, and Next Level award - Emily Clark. Special mention Katrine Kofoed and Lara Appleby

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Virtuosity - Mick Ninich, special mention Joelene Neville, Shane Kelly

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Wooden Spoon Award - Nick Jones

CrossFitter of the Year: Celine Rufener

CrossFitter of the Year: Celine Rufener

Now we have a few more days of benchmark testing ahead, it's going to be a good week!  Then heading over to CFNZ for a friendly comp with them and Quattro this Saturday.

FITNESS

Deadlift
3RM

10-8-6-4-2
DB Hang Power Cleans
200m Run

Front Squat
1RM

11 DB Power Snatch
9 Medball Situp
7 Burpees
4 rounds, alternate arms for snatch each round

Pushpress
3RM

30 Russian Swings
30/20 Pushups
30 Slamballs
30 Wallballs

Catch up on the week, or AFTERBURN 10 Hang Power Cleans
10 Pushpress
10 Front Rack Reverse Lunges
3 rounds

Or Girl Friday
"Helen'

PERFORMANCE

Deadlift
3RM tng

‘Dutch’
10-8-6-4-2
Deadlift 140/90kg
200m Run

OH Squat
1RM
15RM

“Hit Girl”
11 DB Squat Snatch 25/15kg
9 TTB
7 Burpee Box Jumps 60/50cm
4 rounds, alternate arms for snatch each round

Pushpress
3RM

‘Riggs’
30 KB Swings 32/20kg
30 Ring Dips
30 Pullups
30 Wallballs 9/6kg

Catch up on the week, or AFTERBURN Clean or Snatch - Grace or Isabel
30 reps GTOH 61/42.5kg

Or, Girl Friday
Helen
400m Run
21 KB Swings 24/16kg
12 Pullups
3 rounds

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