Friday 8th May 2015   Kia Ora Team – Tonight’s we have the onramp going on upstairs.  Regular class starts at 5:30 am, and Onramp starts at 6:00 pm.  If regular crew want to hang around and join the OR workout, please feel free to do so (equipment permitting).    3 Rounds for Reps: Bear …

Thursday 7th May 2015   Warm Up – Animal   Strength – Alternating Sets Split Jerk 5×5 Strict Weighted Pull Ups 5×5   Conditioning – 5 Rounds For Time: 5 Deadlifts 45/35 5 Hang Cleans 5 Shoulder to Overhead

Wednesday 6th May 2015 Strength Alternating sets 5 x 4 Front Squats 4 x 1:00 Handstand Hold   Conditioning 10 Minute AMRAP 3-6-9-12-15-18…. Box Jumps Lunges Burpees   Then 200m Sprint

Tuesday 5th May 2015 Kia Ora Team – We are currently putting together our two teams to participate in the 2015 Mount CrossFit Team Nationals competition in Tauranga over Labour Weekend. These are two teams of six, three guys and three girls per team and we have one RX and one Scaled team.  If you …

Monday 4th May 2015   Strength – 10:00 Min EMOM 3 TnG Snatch   Conditioning – For Time: 20 Muscle Ups 30 Thrusters 62.5/45 40 Hang Power Cleans 800 m Run

Friday 1st May 2015   Tonight is the second session of the latest on ramp, and we have some pretty awesome people joining our team.  If you see them before/after class, hang around and say hello. Remember how nervous you were on your on ramp?  Think of what you’d wished someone said to you, and go introduce …

Thursday 30th April 2015   Strength 4X10 Back Squats   Conditioning 100 Bar Facing Burpees – For time. EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 85/55

Wednesday 29th April 2015   New Onramp starting tonight at 6:00 pm.  Cant wait for you to meet these awesome people.  Many of them will be nervous, so if you get a chance, go up and introduce yourself and make them feel part of this awesome community.   Strength 7X3 Pause Snatch (3 Count at …

Tuesday 28th April 2015   Strength/Skill 1) 6 Min EMOM 7 Strict Press 5 Push Press 3 Push Jerk Working weight is 50% of 1RM, rounds must be unbroken. Build each round of needed.   2) 4 x 2:00 mins Hollow/Arch holds Switch between hollow and arch every 30 seconds. Goal is complete unbroken. Rest …

Monday 27th April 2015   “Murph” 1600 m Run 100 Pull Ups 200 Push Ups 300 Air Squat 1600 m Run   *Done in pairs (split the work as needed), and solo for those brave enough to give this one a crack as a lone wolf.