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Dec 2nd, 2016

Category: Blog
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Friday 2nd December 2016

3min AMRAP; 21 overhead squats  35/25 21 burpess max calorie row Rest 3 mins 3min AMRAP; 18 overhead squats  45/35 18 burpees max calorie row Rest 3 mins 3min AMRAP; 15 overhead squats  55/43 15 burpees max calorie row Rest 3 mins 3min AMRAP; 12 overhead squats  65/50 12 burpees max calorie row   Snatch […]

Dec 1st, 2016

Category: Blog
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CFWS Junior High, Thursday 1st December 2016

Agility is the power to move quickly and easily. It allows someone to decelerate, accelerate and change direction while keeping control and without losing a lot of time in transition (speed). Besides the skills required for specific sports, agility is the principal determining factor for success in sports and has significant advantages in helping us […]

Dec 1st, 2016

Category: Blog
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Thursday 1st December 2016

It’s officially the first day of summer team!!  Don’t let me catch up sneaking in some bicep curls just so you can apply the “Suns out, Guns out” theory as soon as this weather changes!   5 rounds NOT for time; 5 bench press 30m farmers carry 5 strict pull ups 30m farmers carry The […]

Nov 30th, 2016

Category: Blog
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Wednesday 30th November 2016

15min AMRAP 30 double unders 15 power cleans  60/40 30 double unders 15 toes to bar   Use todays WOD to challenge yourself, no matter what skill level you are at, to link together some reps in any or all of these movement.  Keep your rests short and go into the workout with a clear […]

Nov 29th, 2016

Category: Blog
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Tuesday 29th November 2016

It’s Sara’s last day with us here at CFWS so we’re wishing her safe travels on her upcoming adventures in the usual style… with dessert!!!! YUM!  The 7pm class tonight has been traded in for dessert eating instead – come along and join in on the celebrations and well wishing and fill yourself a plate […]

Nov 28th, 2016

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 28th November

  The medicine ball clean is taught not only to help improve explosive power and speed but it helps progress the kids toward the full clean with a barbell over time.  The medicine ball clean primarily strengthens the hamstrings, glutes, lower back and upper traps, but is especially good for developing proper clean form, along with […]

Nov 28th, 2016

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Monday 28th November 2016

This workout should be sub 12 minutes ideally but the time cap has been extended to 15 minutes for today cos we don’t want anyone to miss out!!!   21 – 15 – 9 deadlift  125/84 burpee over the bar   Make sure you’re resetting that core every time you go back to the bar, […]

Nov 26th, 2016

Category: Blog
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Saturday 26th November 2016

PARTNER WOD!!!  Not quite like Liz and Tash though with their synchronised rope climb, today you get to tag your partner when you need a rest! For time; 4 legless rope climbs 40 burpee box jump overs  20″/16″ 40 pistols 3 legless rope climbs 30 burpee box jump overs  24″/20″ 30 pistols 2 legless rope climbs 20 […]

Nov 25th, 2016

Category: Blog
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CFWS Teens, Friday 25th November 2016

Correct Deadlift form is taught in all of our youth programs from a very early age. Kids need to pick stuff up (ever asked them to tidy their room or help out in the garden?) so they may as well learn to do it correctly – just because it may be a barbell or other […]

Nov 25th, 2016

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Friday 25th November 2016

“Nukes” 8 minutes to complete; 1 mile run max reps deadlifts  142/95 10 minutes to complete; 1 mile run max reps power cleans  102/70 12 minutes to complete; 1 mile run max reps overhead squats  60/43   Do not rest between rounds and do not collect $200 as you pass Go!  Keep track of your […]

Nov 24th, 2016

Category: Junior High
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CFWS Junior High, Thursday 24th November

We introduce the medicine ball clean into our youth programs from a fairly early age. Once the kids progress through to the Junior High program, the medicine ball clean is not only to help improve explosive power and speed but it helps progress the kids toward the full clean with a barbell over time.  The medicine ball […]

Nov 24th, 2016

Category: Blog
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Thursday 24th November 2016

3 rep max front squat   Get those front rack positions warmed up before class along with your ankles, knees and hips – it’s time to lift some weight people!!  We shouldn’t need to be doing any spotting today either, make sure you know how to bail the bar before it gets too heavy.

Nov 23rd, 2016

Category: Blog
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Wednesday 23rd November 2016

3 rounds EACH for time; POWER 100 single unders 50 double unders 2 min of triple unders 1 min rest   S’N’C 150 single unders 25 double unders 2 min burpees 1 min rest

Nov 22nd, 2016

Category: Blog
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Tuesday 22nd November 2016

DANIEL For time; 50 pull ups  (can be banded or ring rows) 400m run 21 thursters  43/30   (can be an empty bar) 800m run 21 thrusters 400m run 50 pull ups 25min time cap   Today’s advice is to go in to this workout with a plan of how you will break up your pull […]

Nov 21st, 2016

Category: Blog
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Monday 21st November 2016

“Isabel” 30 snatches for time  61/43   It’s a benchmark Girl today!  Hard, fast, good technique and a hook grip are going to be what gets you through Isabel today!  This should be a sub 10min WOD so that means you’re going to need to keep moving as fast as you can for the whole […]

Nov 19th, 2016

Category: Blog
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Saturday 19th November 2016

CrossFit Lift Off WOD 15min AMRAP: 25 pull ups 50 calorie row 100 over head squats  20/15 50 box jumps 25 pull ups   The pull ups can be scaled to ring rows today – make sure you’re pushing yourself in the ring rows, get those feet away from the rings or lift them up […]

Nov 18th, 2016

Category: Blog
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When You Love Your Life

My life has changed so much through my 20s and my 30s. I finished my degree at age 23 and thought I had found my lifetime passion and career. Being a veterinarian. When I was 24 I met CrossFit and by the time I was 26 I was starting to teach it to anyone that […]

Nov 18th, 2016

Category: Blog
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Friday 18th November 2016

15min AMRAP POWER 4 bar muscle ups 6 turkish get ups  20/16 8 ring push ups   S’N’C 4 strict or banded pull ups 6 turkish get ups  12/8 8 push ups

Nov 17th, 2016

Category: Blog
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Thursday 17th November 2016

Today’s TBT is Owen and Nige… you only get this kind of regret when you opt not to use the weighted vest in your workout when you know you should have OR you get through your sets of pull ups way too quickly and know you could have pushed yourself further!!  Don’t be like Owen […]

Nov 16th, 2016

Category: Blog
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Wednesday 16th November 2016

Partner WOD “22” 22 min AMRAP 22 wall balls  9/6  10ft 22 power snatch  35/25 22 box jumps  24″/20″ 22 push press  35/25 22 calorie row Partner A starts and completes 22 wall balls, Partner B then completes the 22 power snatch, once Partner B is finished, Partner A completes the 22 box jumps and […]