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Aug 7th, 2017

Category: Latest News
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Monday 7th August, 2017

This is a great WOD to work for unbroken sets through the TTB and Push Jerk and for big sets on the weightlifting. The weight is reasonable, but one you could easily expect to see in the open. This is a repeat from Jan 16 this year/Feb 23 last year   Today’s WOD   15-12-9-6: […]

Aug 5th, 2017

Category: Blog
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Saturday 5th August 2017

“CAMERON” U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Centre in Mobile, Alabama, died on February 28,2012, when his units helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.  He is survived by his parents Bette and John and brother […]

Aug 3rd, 2017

Category: Blog
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Can you step up to the challenge???

This Sunday, Sports Southland is running a challenge in the stadium, “The Stadium Step up!” And as the title alludes to, it involves running up and down all the stairs in the stadium. I know to some of you there might be 1000 other things that sound more appealing to do with your Sunday morning, […]

Aug 3rd, 2017

Category: Blog
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Thursday 3rd August 2017

9min AMRAP 6 strict pull ups 9 front squats  60/40   (25/15)   finisher… EMOM – 10 3 strict handstand push ups 20 sec tuck support or 10 sec L-sit support

Aug 2nd, 2017

Category: CrossFit Kids
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CrossFit Kids – Wednesday 2nd August, 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, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Aug 2nd, 2017

Category: Blog
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Wednesday 2nd August 2017

HEAVY DAY Strict Press                3 rep max Push Press                 2 rep max Push Jerk                   1 rep max   We should be starting the next movement where the previous one finishes.  Keep going up until maxes on al 3 lifts are determined.  Make sure you’re taking time between each set to recover!

Aug 1st, 2017

Category: Blog
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Tuesday 1st August 2017

“Cement Mixer” Every 3 mins for 7 rounds; 400m run 12 toes to bar   S’N’C Every 3 mins for 7 rounds; 300m run 12 hanging knee raises

Jul 25th, 2017

Category: Blog
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Tuesday 25th July 2017

HELEN 3 rounds for time: 400m run 21 kettlebell swings  24/16 12 pull ups   Helen is a benchmark workout and many of you will have done this before, make sure you look up your time before class and set yourself some goals for todays workout.  For those that are having the pleasure of completing […]

Jul 24th, 2017

Category: Blog
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This weeks Friday night lights challenge is just over my head

So this week’s Friday Night Lights challenge is a direct shot at our mobility, the Dual Overhead KB Squat. Sounds easy enough on paper but in practice, this can be a very challenging movement, “But I can overhead squat 100kg, 12kg is nothing to me!”. Don’t be counting ducks before they land because Kettlebells have […]

Jul 24th, 2017

Category: Junior High
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CrossFit Junior High – Monday 24th July, 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 […]

Jul 24th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 24th July, 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, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Jul 22nd, 2017

Category: Blog
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Saturday 22nd July 2017

For Time; 50 box jumps  30″ 50 kettlebell swings  32/24 50 knees to elbows 50 wall balls  12/9 50 burpees   This is the prescribed WOD today but there is LOTS of room for scaling – either by changing the loading or box height AND/OR by reducing the rep scheme.  We’re aiming for large sets […]

Jul 21st, 2017

Category: Blog
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Friday 21st July 2017

TABATA SOMETHING ELSE tabata pull ups tabata push ups tabata sit ups tabata squats   Oh the Tabata!  Such a great way to improve your fitness on an individual movement level.  The tabata is 20 seconds of work followed by an immediate 10 seconds of rest… for 8 rounds!  Post the total number of each […]

Jul 20th, 2017

Category: Latest News
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Thursday 20th July 2017

DEADLIFT 3 – 3 – 3 – 3 – 3   And now it’s a heavy day!!!  So many great days this week and it’s only Thursday!  If it looks and feels good today, you’re adding weight on the bar.   After Party; 3 sets of max effort strict pull ups   Make sure you […]

Jul 19th, 2017

Category: Blog
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Wednesday 19th July 2017

1 rep max Snatch   Yay – it’s a max day!!  This doesn’t mean we sacrifice technique for personal bests though team – keep it pretty and if you make some gains jump around and high five everyone like a champ!   If you’re new to the full snatch movement, that means catching the bar […]

Jul 18th, 2017

Category: Blog
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Tuesday 18th July 2017

POWER 4 rounds for time; 15 ring dips 30 abmat sit ups 400m run   S’N’C 3 rounds for time; 15 box dips 30 abmat sit ups 400m run

Jul 15th, 2017

Category: Blog
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Saturday 15th July 2017

Welcome back Micheal Jefferis!  Great to have you back in the gym and we’re excited it’s not just for a holiday this time!!  Most of you will have seen Micheal when he’s been around before, but if you haven’t had the pleasure yet, make sure you introduce yourself!!   “JOHNSON” 20min AMRAP 9 deadlifts  111/74 […]

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