The weekend gone, Monday & what’s ahead


Congrats to our Craig Pryor for his performance at the NZ Masters comp on the weekend.  Craig was part of a joint CFNZ/RCF09 team that came 2nd in the Rx division.

Ok, public holidays are all over for a while, it's back to a full week unfortunately...... but that means a full week of great workouts! We have Girl Friday (postponed due to Waitangi) and we're also providing a scaled option with the very first workout EVER to be published.

On Saturday, it's a Valentines Day Partner workout.  It's not a couples thing, just a regular partner workout - BUT, if you bring a partner in with you (just a friend is fine, doesn't have to be a romantic one.....), and make sure they have fun, we'll shout you coffee...... :)


Front Squats 5 x 5, building

Strict Pullups (band assist) 5 x 5

10 Burpees

15 Russian swings

200m Run

1 Wall walk

AMRAP in 15mins


3 Back Squats + 6-15 CTB

5 sets

10 Burpees

15 KB Swings 24/16kg

400m Run

1 Rope climb

4 rounds

No Comments Yet.

Leave a reply

Protected by WP Anti Spam