The Open starts next week!


One week till The Open kicks off!

We’re up to about 10 athletes signed up to go, great to see.  Only half of last year, but that's cool, it will be a fun little Saturday morning hit out.

And we really hope to see the rest of the community hanging out on Saturday to offer them some support as they tackle each event.  It’s so easy to dig deep when someone is yelling your name.

Some other good reasons to enter….. because it's still not too late if you're keen.

  1. Entering a comp seems to make you try harder with nutrition….
  2. After an Open event, life seems easy by comparison…
  3. Instead of wasting your day on Angry Birds, now you can waste it Leaderboarding instead.
  4. Cool photos of yourself in action on Facebook…
  5. The Open is PR city, you will be doing things you NEVER thought possible, and then repeating it over and over…

The events are released on Friday 2pm.  Not a whole lot of time to get your head around the movements and formulate a solid game plan before Saturday morning!!  Normally all the guru coaches of CrossFit put out articles and videos telling you their thoughts on how to get the best possible score, but it’s likely this will be too late for us.

There’s only so much strategy you can do before you fry your brain, BUT, we’ll be offering as many strategy tips as we can muster.  And for anyone who wants a practice session, to go over any tricky movements the night before, you can drop into both gyms – 6pm CFNZ and 630pm RCF09 to dial things in.

We’ll be on hand to discuss event specific warmups, nutrition, event strategy and recovery, whether you should do the event once or think about a second go.  Equipment set up, what gear to wear and what ever else you’d like to ask us, before we practice a few reps/rounds of the event to set you up for the big day.


KB Pushpress

- sets of 8-12 (2 x KBs)

Front Squat

- sets of 8

Ring Row

- sets of 8-12

Alternate exercises for 4-6 rounds

10 Burpees

15 Russian Swings

20 OH Walking Lunge 20/10kg

30 Situps

AMRAP 10mins


OH Squat

Work up to a heavy 3


OHSquat 60/40kg



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