These Wall Balls will never be the same.

Bring a Friend

Thanks for another successful ‘Bring a Friend’ day. Next one will be November 24 at 9am.

On Ramp and New Members

New On Ramp session Starts on Monday and it is full. Next one will start on Monday, November 19th.

Thank you all for making the new members feel welcome. We really appreciate your efforts.

Skill Sessions

If you have any requests for a particular Skill session please let us know.  We’ll be happy to add it to the Schedule.

Rest Days

We are taking a break from strength focus this week, so make sure you take your rest days when you need to.

Mechanics, Consistency, Intensity.

You need to get the Consistency sorted. Some of you, 41 to be precise, have been in less than 9 times in the last month. You know who you are. If you want results you have to be consistent.

A reminder about upcoming events.


Next Saturday on Nov 3rd we will hold a CrossFit for Hope workout to benefit The Wellington Childrens Hospital.  “Hope” uses the same timing format as “Fight Gone Bad” but the movements are; Burpees, 35/25kg Power Snatch, Box jump 24″ box, 35/25kg Thruster and Chest to bar Pull-ups. This can be scaled to any fitness or experience level. Entry into the workout will be a minimum gold coin donation, it is for a good cause so dig deep folks. This workout is open to anyone, members, non members and anyone who wants to register HERE!

Trans Tasman Challenge

Then the following Saturday, Nov 10, we will face off against the CrossFit Darwin crew in a series of workouts. We will run normal class times, but due to the time difference, if you want to share the experience live with the guys in Darwin we will run a special session at 11:30am which will line up with the 8am class in Darwin. The workouts are a heavy single deadlift in 10 minutes, a 12 minute AMRAP of KBS, Overhead Lunges and 200m run, and finally a Chipper with a 9 minute time cap. Points are awarded for each workout and the gym with the highest score at the end wins bragging rights and the flag pictured below to hang in their gym until next year. We will have a Skype feed up on the big screen so it should be a fun session. Bring your A game as we take on the Aussies.

Fun fact: midline stabilization refers to the activation of the Transverse Abdominis, multifidus, glutes and pelvic floor muscles. The “core” is also another term used to group these muscles. It takes focus and practice to be able to activate these muscles, but midline stabilization is ESSENTIAL to exercising efficiently and safely.