Monday, the week ahead, and beyond….

Bridget front rack 09

A great weekend gone, from Bring A Friend Day, to Snatch tech workshops, to epic Spring Challenge pizza making......

This weekend one of the biggest fitness competitions in the country is on at the Big Boys Toys Expo.  Come and watch Krista, Morgan, and Joelene competing if you have free time over the weekend, they'd love to see familiar faces in the crowd.

Our fun Masters League at CFNZ starts this month (Nov 21st)!  The third Friday night of the next 4 months, anyone aged 35 and over is welcome.  Get yourself registered for the first one HERE.

paleofinedining

Next Friday night we're doing something we've wanted to for some time now.  Thanks to the awesome culinary talents of Jigisha and Dannee from Columbus, we're going to get together for a multi course, Paleo dinner.  Tickets are VERY limited, so you will need to get in VERY quick to get yourself a seat (FYI, those seats will be rotating throughout the night........plenty of socialising and new people to meet).  Check the members only Facebook page to reserve a seat.

The weekend of Nov 15-16, we're hosting two very awesome seminars at CFNZ.  CrossFit Strongman on Saturday, and CrossFit Mobility on Sunday.  The Mobility seminar is completly sold out, but there is still space in the Strongman course, if you're interested in learning about utilising odd objects for cost effective and highly efficient strength and conditioning, you can sign up HERE.

This Friday is our Girl Friday Benchmark - Nancy!!  Look forward to seeing the improvement from last May.

FITNESS

Back Squat
3 x 6, all heavy7 Goblet squats
7 Slamballs
7 Burpees
7 Russian Swings
AMRAP in 8 mins
Pushpress
3 x 5, all heavy10 Push Press
10 DB Rows
10 Hang Power Cleans
5 rounds
Deadlift
3 x 6, building400m Run
30 DB Snatch
400m Run
Power Clean
5 x 1.1.11. 5 Power Cleans
2. 10 Burpees
3. 15 Russian Swings
4. REST
EM x 16
Front Squat
Build to a heavy tripleGirl Friday
"Nancy"
- scale reps, rounds
- sub front squat

PERFORMANCE

Back Squat
3 x 3, all heavy5 Front Squats 60/40kg
7 TTB
9 Pushups
11 KB Swings 32/24kg
Rest 1min
5 rounds
Pushpress
3 x 3, all heavy15 Push Press 45/30kg
10 Deadhang Pullups
5 Burpee Box Jumps 75/60cm
3 rounds
Deadlift
3 x 3, all heavy100 dubs
30 Deadlifts 100/70kg
100 dubs
Power Clean
5 x 1.1.11. 5 Power Cleans
2. 10 Burpees
3. 15 Russian Swings
4. REST
EM x 16
OH Squat
Build to a heavy tripleGirl Friday
"Nancy"
400m Run
15 OH Squats 42.5/30kg
5 rounds

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