Birthday time..

rcf09_openingday

Reebok CrossFit 09 started as a casual conversation with a Reebok rep after hitching a ride with him from Gold Coast to Brisbane, over 5 years ago.

Once the idea took hold, the search was on for a suitable facility and that took the better part of a year!  Interesting fact:  we actually looked at this building in our first month and decided it was too expensive!!  After 12 fruitless months of searching however, it started to look more appealing and after a little haggling with the landlord the rest was history.

Our first official day was the start of the 2013 CrossFit Open, and it was awesome to have the members of CrossFit NZ come over to throw down and support us.

This Saturday, we'd love to see you all over to CFNZ for a joint birthday celebration,  RCF09's 4th and CFNZ's 9th!

It's a team based comp, with a mix of newer and more experienced athletes. It will 100% doable, yet still challenging for all levels. Not just physically, your mental acuity, problem solving and team work will be tested also.

In 2014, we included the famous Tim Tam Slam, the following year,  finalists raced BMX bikes around the gym!

Rest assured, we'll have a lot of fun.

We’ll go all morning and finish off with a late lunch.

Wednesday is the cut off for signing up, so that we can cater.

Krista and the rest of the team are really looking forward to seeing as many of you as possible over there to share in the big day.

Thank you all so much for everything, RCF09 rocks!

TRAINING May 8-12

MONDAY (Fitness & Performance)

A1.
Rope Climb/Abseil/Laydown
3-4 x 1-3
A2.
Ring Supports
3-4 x 30sec

B.
E5M x 4
20/15 cal Row
15 Burpees
50m Rack Walk

TUESDAY

Fitness

A1.
Front Rack KB Split Squat
Build to a heavy 6 reps/leg
A2.
Single Leg Romanian
Build to a heavy 6 reps/leg
A3.
High Box Jump
Sets of 1.1.1

Performance

A1.
Bulgarian Split Squat
Build to a heavy 6/leg
A2.
Single Leg Romanian
Build to a heavy 6 reps/leg
A3.
Standing Triple Jumps
Sets of 1.1.1

B. (Fitness & Performance)
20 Walking Lunges/ pistols
30 Situps

40 Swings 32/24kg
50m Sled drag (push)

40 Swings
30 Situps
20 Walking Lunges/ pistols

WEDNESDAY

Fitness

A1.
KB Pushpress
5 x 8-10, build
A2.
Ring row
5 x 8-10

Performance

A.
sHSPU
5 x 5
A2.
False grip Chest to Rings
5 x max -1

B.
15/9 HR Pushups
20m Bear Crawl
15 Pullups
50m Suitcase Walk 32/24kg
AMRAP in 10mins

THURSDAY

Fitness

A.

1 Power clean + 1 Front squat  + 1 Squat clean

Build to a heavy complex

B
10 SDHP 24/16kg
10 S/arm Front Rack Reverse Lunge
AMRAP in 7mins

Performance

A.
1 Power snatch + 1 OH squat  + 1 Snatch
Build to a heavy complex

B.
18-15-12-9
Power snatch 40/25kg
Box jump overs 60/50cm

FRIDAY

Fitness & Performance

A1.
Strict press or Bent Press
4 x 5, build
A2.
Supinated Bent Row
4 x 8, build

B1.
Pushup or Ring Dip
3 x max -2
B2.
Banded Straight Arm Pulldown
3 x 20

C1.
Medball Chest Pass
3 x 20
C2.
DB Hammer Curls
3 x 20
C3.
Hollow Hold
3 x 20sec

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