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Monday 13th April 2015   Kia Ora Team, Yesterdays Nutrtion Challenge Cook off was awesome and the kai that was produced was epic.  So epic in fact that I had to have multiple servings.  We are now into the last week of the Nutrition challenge and have an awesome event planned for this coming Saturday. …

Saturday 11th April 2015   Sending a huge high five to Rodney, whom nailed a massive CrossFit milestone tonight (Friday)…the Ring Muscle Up.  Awesome brother   20 Min AMRAP in 3’s: P1 – 50m Tyre Drag P2 – ME Burpee Box Jump P3 – Rest

Friday 10th April 2015   Kia Ora Team – Reminder that we have our Nutrition Challenge cook off this Sunday at 11:00 am.  These are awesome fun, and the kai that is produced is superb. I’m really looking forward to this….yes I am a judge.  Matt   Skill – Muscle Up Progressions Conditioning – For …

Thursday 9th April 2015 Last night we said farewell to one of our crew Ange, whom returns to Brisbane.  Its been a pleasure having you and your super cute baby in the box.  If anyone is around CrossFit Broad Beach, pop in and say hello from the rest of the crew at CrossFit Whanganui. Safe …

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)