Sunday 10 Oct - Open Gym

 Open Gym means the doors at CFD open at 2pm and close at 4pm. You can come in for any amount of time during that 2 hour window to practice a skill, lift heavy or catch up on a WOD. If you know someone who wants to start CrossFit bring them along and I can run them through Fundamentals in that time too.

Saturday 9 Oct - 1RM Front Squat then Run 400m, 15 BodyWeight DeadLift, 15 PullUp, Run 400m, 15 KB Swing (32/24), 15 HandStand Push Up

 

For those who have not seen Chloe's famous HandStand..... here it is!

Saturday Crepe Day - Oh Yeah!!!

Friday 8 Oct - 5x3 OverHead Squat then 'Elizabeth' 21-15-9 - Clean (60/40), Ring Dip

A Benchmark WOD means a chance to get your name on the board! Just do the WOD as Rx'd and get in the top 3 fastest times, it's that easy!

Thursday 7 Oct - 'Swinging Annie' 50-40-30-20-10 Double Under, KettleBell Swing (24/16), Sit Up

6:30am session will start as of Monday. 

Thanks to Lou from CFNZ for this WOD!

Wednesday 6 Oct - 10x2 Bench Press

 Ahh, the Bench Press, definitely a weakness of mine - as revealed at the Fitness Expo on the weekend! In this WOD we will Bench Press 10 rounds of 2 reps with 60sec rest in between each set.

Tuesday 5 Oct - 400m Run, 30 Back Squat (70/50), 15 Toes to Bar, 20 Back Squat, 10 Toes To Bar, 10 Back Squat, 5 Toes To Bar, 400m Run

Great to see a lot of new faces at the gym over the last few weeks. I am thinking of starting up a 6:30am session - let me know if you would be interested in attending that one.

Monday 4 Oct - 1RM Snatch, 1RM Clean and Jerk then 10 Min AMRAP - 6 Squat Clean (55/40), 12 Pull Up, 24 Double Under

Tanya warming up for some heavy back squats!!