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Feb 7th, 2019

Category: The Southern Crusade
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Workout of the Day – Thursday 7th February, 2019

The 2019 Southern Crusade competitors (and some volunteers) at the start of WOD 1 – The Southern Mobility “Seeing Stars”. Thank you all for coming down and supporting the event and for the manner in which you all conducted yourselves on the day with your support for the other competitors and also for your respect to the […]

Feb 5th, 2019

Category: Blog
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Workout of the Day – Tuesday 5th February, 2019

This lot of awesome humans (and many of the athletes who competed and helped out too) made the 2019 Southern Crusade tick with their judging, shifting gear, running scores around and a myriad of other tasks. An amazing fitness community coming together was such an awesome sight to see.   Today’s WOD  

Feb 4th, 2019

Category: Blog
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Workout of the Day – Monday February 4th, 2019

After a big weekend at the 2019 Southern Crusade, let’s make sure that everyone involved in the day takes some time to recover, physically AND mentally before returning to hitting this weeks workouts full noise.    Today’s WOD  

Jan 4th, 2019

Category: Competitions
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It will be FUN, so why bother?

The Southern Crusade is CrossFit Wild South’s annual CrossFit competition and it is coming soon. It is suitable for a majority of Crossfitters that have been training regularly (2-3+ times per week) for around 6 months or more. It’s a fantastic day of friendly competition built around a strong community vibe from all of the […]

Aug 6th, 2018

Category: Latest News
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The Body Audit June

The Body Audit June It’s really quite interesting getting a body audit. But, getting a second body audit after making some lifestyle changes is even more interesting. From basic instinct and perhaps from lots of terrible media we often think that moving more and eating less can allow us to lose weight. However what that […]

Aug 3rd, 2018

Category: Blog
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Carmens Bod Squad Journey

So, 83 days ago I started a journey with Ruth as a member of the CFWS Bod Squad.   Ruth…(&Mike & Hike & Ruby) committed time and space every week for 8 weeks to improve our nutrition.     From the sessions I learnt that I ate too many energy dense carbs I didn’t eat enough […]

Jul 7th, 2018

Category: Fundamentals Graduate
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Fundamentals, tick…say hello to the lovely Tsing.

We welcome Tsing (pronounced Jing – like “jingle bells”) to our community after graduating from our Fundamentals Program this week. We had a bit of a chat about her experience of getting her health and fitness journey started with us as well as telling you all a bit more about herself.   Tell us a […]

Jun 12th, 2018

Category: Latest News
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Tuesday 12th June, 2018

Today’s WOD Back Squat 5 – 3 – 1  75 – 85 – 95%  THEN AMRAP 2 minutes Pistols   Reaching the end of the back squat cycles. This week is one of our last maxes in the back squat for some time. As previous 5,3,1s work to 95% if that’s solid hit 100% and […]

Jun 11th, 2018

Category: Latest News
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Monday 11th June, 2018

Today’s WOD AMRAP 16 8 each arm – Dumbbell Hang Clean & Jerk 22.5/15kg 50 Double Unders   The same Dumbbell movement we saw in 18.1. This workout is designed to get the heart rate up! You should be breathing hard, pushing the pace as much as you can. The weight should definitely allow you […]

Jun 9th, 2018

Category: Latest News
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Saturday 9th June, 2018

Today’s WOD For time: 3km run immediately in to, 30 slam ball to shoulder 45/30 Record: time for run + total time for WOD   Ideally, we would like the run to be under 18 mins, approx. so a 2 km might be more appropriate for you. Take your time at the end of the […]

May 1st, 2018

Category: Competitions
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Masters League 2018

I have had several questions regarding the 2018 Masters League over the last week or so. To hopefully help you decide if you are keen to have a go or not, I will do my best to go over some of the key points. If you want to see for yourself, in greater detail, what […]

Apr 18th, 2018

Category: Blog
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The April Body Audit

Well first of all shout out to all those that made significant changes and improved their body composition either by building muscle or improving body fat %. Changing habits around our food, sleep, or training is really tough so huge kudos to you all! This seemed a fitting time to write a few words about […]

Mar 12th, 2018

Category: Blog
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Monday 12th March, 2018

Phew, what a massive weekend for all of you awesome people out and about using your fitness with your friends and family. Hopefully, we have managed to keep track of it all but if not, please let us know what you got up to.   Motatapu off-road Event There were several people involved in various […]

Oct 26th, 2017

Category: Blog
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Thursday 26th October 2017

Today is a muscle up focus session!  No matter where you’re at today will be the day that you either get one step closer or of you’re already nailing them then use today to perfect that technique and max out the number you can link together…or go strict! Oooohhhhhh!  Bar or rings – whatever you’re […]

Oct 24th, 2017

Category: Latest News
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Memoirs from the Mount

So this past labour day weekend a team from our box travelled to the mount to partake in the NZ Teams Nationals competition and ooohwee, what a big weekend but definitely a tonne of fun. We had a huge range of events and a few kind of “odd” challenges which came as a surprise for […]

Oct 6th, 2017

Category: Latest News
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Oyster Physiology 101

I know, since when do the happenings of shellfish belong on a CrossFit blog? Well this may come as a surprise but we; as CrossFit athletes, can learn a lot from these bivalve mollusks. Just stay with me on this one. Lets look at the oyster in more depth, they are small irregular shaped shellfish […]

Sep 27th, 2017

Category: Latest News
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Daylight savings = Sleep cravings

Hey everyone! With day light savings coming around stealing an hour from us I thought it would a good time to talk about sleep and how to combat missing it; especially for you AM’ers. Could the 1 hours shift send us all into an insomniac downfall? Probably not but me with my strict Queenslander body […]

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