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Friday 14th August 2015   No Saturday class – Ohakea Military Champs are going down!  Massive high five and butt slap to our competitors: Murray, Becs, Ashton, Lizzy, Jazz, Janelle, Matt Andrews and Paulie.   Strength 3X5 Bench Press   Conditioning – 7 Rounds In 90 Secs: 10 KBS 32/24 20 Wall Balls 9/6   …

Thursday 13th August 2015   Kia Ora Team – Reminder that there is no Saturday morning class this week as we’ll all be over at CrossFit Ohakea for the 2015 Military Champs   Strength – Alternating Sets 1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the active bottom)   1b) 4X1:00 …

Wednesday 12th August 2015   Kia Ora Team – Reminder, no class this Saturday due to Ohakea Military Champs.     Strength – Deadlift 5×3   Conditioning – 12 Min AMRAP 10 Burpees 10 Pull-ups 10 Thrusters 42.5/30 Note: First 10 Mins at conversational pace and then all out effort

Tuesday 11th August 2015   Kia Ora Team – As you’ll see on Influx, there is no Saturday class this week as most of the box will be at CrossFit Ohakea for the 2015 Military Champs.  Hope you can make it and support, please keep an eye on the Military Champs FB page for more …

Saturday 8th August 2015   Kia Ora Team – Today we say farewell to two of our crew.  Jess is heading to Washington State University to join their high performance team as a rower.  This is amazing, and I hope she remembers us all when shes world famous.     We are also saying farewell (for …

Thursday 6th August 2015 – Revised   Because the Gainz gods decided that running 5 km would jerpardise our gainz, they have opended the clouds on us with some awesome rain.  In this light, today’s WOD has been changed to plan b:   20 Min AMRAP – “Unbroken” 5 Snatch 42.5/30 10 KBS 32/24 20 …

Thursday 6th August 2015 The First rule of Zombieland – Cardio. Kia Ora Team – Today we need you to channel your inner athlete.  For the morning crew, that snooze button will be calling you to you like a Siren on the sea.  Don’t be fooled, that attractive wailing is a call for you to …