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Sep 23rd, 2017

Category: Blog
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Saturday 23rd September 2017

CrossFit Team Series WOD2 – there’s still time to register you and your partner guys and get your scores logged by Monday! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 22nd, 2017

Category: Blog
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Friday 22nd September 2017

The Team Series has started – todays WOD will be the first workout announced for the CrossFit Team Series 2017! Get your partner and get in to it! You have until Monday to register online! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 15th, 2017

Category: Blog
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Friday 15th September 2017

“KEV”   With a partner complete as many rounds as possible in 26 minutes of; – 6 deadlifts  143/63 – 9 bar facing burpees synchronized – 9 bar muscle ups each – 17m barbell carry  

Sep 13th, 2017

Category: Junior High
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CrossFit Junior High – Monday 11th September, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Sep 9th, 2017

Category: Blog
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Saturday 9th September 2017

3 rounds for time: 15 chest to bar pull ups 20 burpees 15 sumo deadlift high pulls  43/30   There are lots of scaling options for todays workout to make sure you get the most out of it!  If 15 chest to bars isn’t quite your jam yet then make sure you choose an option […]

Sep 8th, 2017

Category: Blog
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Friday 8th September 2017

“LOREDO” US Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24 2010 in Jelewar, Afghanistan, when insurgents attached his unit with an improvised explosive device. He is survived by […]

Sep 7th, 2017

Category: Blog
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Thursday 7th September 2017

“JACKIE”   1000m row 50 thrusters  20 30 pull ups 15min time cap   Today we will all be finishing this sub 15mins.  This workout is not won and lost on the rower so row with purpose but plan to be able to get off and work hard for big sets on the thrusters and […]

Sep 6th, 2017

Category: Blog
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Wednesday 6th September 2017

Tonight Coach Ruth competes in the 2017 Commonwealth & Oceania Championships in the Gold Coast!  She competes from 9:30pm NZ time (7:30pm if you’re in the Gold Coast) and this link may take you to a live stream of the event… http://video.awf.com.au/webcast.aspx   In the meantime though, she’s put together this for us all back home […]

Sep 5th, 2017

Category: Blog
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Tuesday 5th September 2017

Big congratulations to those that competed at the Gore Gauntlet at the weekend – we came away with; Callum Holloway – Male Teen Winner Jonathon Robinson – Male Masters Winner Karen Ladbrook – Female Masters Winner Leslie Ladbrook – Third Male Masters And… TOP BOX!!!! It was a great weekend and I am confident that everyone who […]

Sep 4th, 2017

Category: Junior High
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CrossFit Junior High – Monday 4th September, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Sep 4th, 2017

Category: Blog
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Monday 4th September 2017

DEADLIFT 5 – 5 – 5   BACK SQUAT 5 – 5 – 5   We did sets of 3’s a few weeks ago so today we’re aiming to get as close to those numbers as we can!  If your technique is solid then make sure you’re emptying your tank on these sets.

Sep 2nd, 2017

Category: Blog
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Saturday 2nd September 2017

PARTNER WOD “Gator” Eight rounds for time; 5 front squats  84/55 26 ring push ups   U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghanzi, Afghanistan.  He is survived by […]

Sep 1st, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 1st September, 2017

  Warm up:       3 x Through 5 Push Ups 10 Goblet Squats 20 Lunge Walks 30-second Skip    Strength/Skill:   Front Squat     Front Rack Weight on heels   EMOM 7 3 Front Squats (from the rack) 6 V – ups   Prep:      WOD Movements   WOD:             For Time 40 […]

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