Back Squat
4 x 2-3reps in 15mins

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 to have to tuck in your medball takes some of that away.....)

Tiebreakers apply this year, so if you don't think you have a chance of getting a muscle up, your strategy should be to get the wallballs and dubs done as fast as humanly possible.

15-20 Wall Ball Shots (focus on smooth, efficient movement, let arms relax between throws)
3-5 Breaths (15-20 seconds)
10 Wall Ball Shots
3-5 Breaths
20-30 Double-Unders
3-5 Breaths
3-5 Muscle-Ups
5-6 Breaths
3-5 Muscle-Ups

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

Aliquam dapibus tincidunt metus. Praesent justo dolor, lobortis quis, lobortis dignissim, pulvinar ac, lorem. Lorem ipsum dolor sit amet, consectetuer adipiscing elit. Praesent vestibulum molestie lacus. Aenean nonummy hendrerit mauris. Phasellus porta. Fusce suscipit varius mi. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Nulla dui. Fusce feugiat malesuada odio. Morbi…
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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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Meet Krista!

As our membership grows, we'll be running regular profiles so that you can get to know everyone better. But we'd better start with the coaches and interns that you will be seeing everyday and learning from at RCF09. Krista is a radiation therapist at a private clinic in central Auckland.  She has a sporting background…
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Man Test!

I was reading an article on a popular strength and bodybuilding website last week instead of doing admin........ In it, the author lamented the decline of the Olympics, with events like the pentathlon dropping some of the original components of javelin, long jump and wrestling, for swimming, horse riding and running. In a solution to…
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First official week……

After the party that was Saturday and our grand opening, things are a little quieter around the gym this week, as we welcome both transferring members from CFNZ and brand new people just starting their CrossFit journey.  It's going to be old school this month, as we'll be coaching both newbie and veteran side by…
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