Wednesday 8th April 2015   Reminder: Nutrition team cook off is this Sunday starting at 11:00 am. See the Nutrition challenge page for more details.   Strength/Skill – Alternating Sets 1a) 4×1:00 min ME Handstand Walk 1b) 4×5 Weighted Dips   Conditioning – For Time 21-15-9 OHS (62.5/45) Bar over burpees

Tuesday 7th April 2015 Kia Ora Team – Classes are back to normal today.  Hope you enjoyed the time off, now it’s time to get back to work. See you at the box. Strength 1a) 1×1:00 min ME Toes 2 Bar 1b) 4×3 BTN Push Press + 2 Snatch Balance   Conditioning “Helen” 3 Rounds …

Saturday 4th April 2015   In pairs – Two rounds for time: 200m run/plank hold – swap 400m run/plank hold – swap 800m run/plank hold – swap   Note: for every second you break the plank hold, count one burpee penalty. Burpees are completed at the end of the two rounds and time is recorded …

Happy Easter Team! The best use of your fitness is to express that in enjoying life. The Rayner clan are prepping a Paleo picnic and heading to the Botanical Gardens. Going to eat, play games, run around and just enjoy life. See you at the box tomorrow morning, 8:00 am.  Matt

Kia Ora Team, Reminder there is no class tomorrow (Good Friday), or next Monday (Easter Monday).  We are still Wodding on Saturday at 8:00 am, and for those training for Bad As 6 Women’s Weightlifting Comp, see you Sunday at 9:00 am (Don’t be late) Workout of the Day – Thursday 2nd April 2015   …

Wednesday 1st April 2015   Warm Up – Animal   Strength – Alternating Sets 1a) 5×3 Pause Front Squats (3 count in the hole) 1b) 4×10 Ring Rows (If 10 UB are too easy, elevate feet)   Conditioning – Amanda 9-7-5 Muscle Up 62.5/42.5 Snatch (full)

Tuesday 31st March 2015 Warm up – Medball Cleans Conditioning – 20 Min AMRAP 400 m Run 10 Toes to bar 5 Power cleans 100/70 Maintain a conversational pace (or 150 BPM) Warm Down/Mobility – Glute Smash with lacrosse ball