3 Rounds For Time

15 Ring Dips

20 Toes To Bar

15 Burpees

20 Double Unders

Rx: As Above

Int: Band Dips, 60 Singles

Scaled: Paralette Dips, 40 Singles

Coach Carl Paoli from Gymnastics WOD on the rings during our recent Gymnastics Seminar


Next two Saturday’s are FREE classes for members. Nov. 3, Gold Coin donation for Wellington Children’s Hospital and a workout called HOPE. Running in heats from 9-11am. Then Nov. 10 is the Trans Tasman Challenge CF Darwin vs MaD CF 9am will compete and at 11:30 we’ll have them live via skype. Comp will run about 1 hour. Then we’ll roll out the BBQ – more details below


Saturday 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. 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.