Thursday 4th July 2019 Conditioning – 7 Rounds for time: 7 Box Jumps 7 Cleans 60/40kg 7 Knees to Elbow 7 DB Snatch (7L/7R) 7 Burpees 7 KBS 32/24kg 7 Wall Balls Time Cap 30 minutes

Wednesday 3rd July 2019 Strength – Back Squats 2RM Conditioning – 4 rounds of: Dumbbell Snatch 22.5/15 Row for Calories Double Unders Rest Note: 1 Min max effort at each station

Tuesday 2nd July 2019 Strength – Sumo Deadlift 5×3 Conditioning – 10 Min AMRAP 9 Burpees 7 Push Press 42.5/30 5 Front Squats Then; 500m Sprint

Monday 1st July 2019 Strength – 10 Min EMOM 3 Touch n Go Cleans + 1 Shoulder to Overhead Conditioning – For time: 100m Farmers Carry AHAP 12 Front Squats 70/50 (RX = OHS) 10 Chest to Bar Pull Ups 12 OHS 100m Farmers Carry AHAP

He aha te mea nui? He tangata

Community is Everything. He aha te mea nui? He tangata, he tangata, he tangata. What is the most important thing? It is people, it is people, it is people. People mean everything to us. Our community is the reason we roll open the doors at 5:20 am every day regardless of the cold or rain. …

What’s your poison?

What’s your poison? oday’s blog was inspired by a quote that led me down todays rabbit hole. If you were being fed poison and someone asked, “What’s the best treatment?”, the best answer is not to come up with an antidote. The solution is to stop eating the poison in the first place. Our bodies …

What can you control?

What can you control? God, grant me the serenity to accept the things I cannot change, Courage to change the things I can, And wisdom to know the difference. Take control of the things that are within your power and let go of those things that you cant. It’s not every day that we start …

The power of “yet”

The power of “yet”. Far too often I hear the words that both make my heart drop and give me goose bumps of excitement. “I can’t” My heart drops, because I know that those are words of defeat, spoken when an athlete has given up in frustration and a wall has been erected between you …

Winter Wellness

Winter Wellness Well in a few days it will be officially winter and according to the long-term weather forecast, we are in for our first legit cold snap in the coming week. Winter presents an interesting time and typically we see a slow down in people wanting to maintain their fitness. We get it. Its …

How we create each workout

The thinking behind what goes on the whiteboard. We have such an awesome community. Our people come in the doors for an hour of CrossFit and we aim to have them leaving our box with a massive smile on their faces and good vibes flowing everywhere. We do this through amazing coaches, and a programme …