Deadlift – workup to a 1 Rep Max

10 – 1 WallBalls 20/14# to 10’

1 – 10 Pull Ups


Deadlift 2 x 8 – work up to a heavy double

10-1 WBS 20/14# to 10/9’

1 – 10 Body Rows


In case you  missed it on Facebook, our ALL MEMBER team for the Wellington Cup is: Tash, Woodrow, Paule and Casey. Reserves are Tracey and Josh. Coach Lou is the team Manager. Congrats to you all and special thanks to everyone who tried out. Well done to those who PR’d during the testing 🙂


Wellington Cup 2014 – 23/24 Aug 2014

The Wellington Cup is a CrossFit competition like no other in New Zealand. Each year we invite affiliates from around New Zealand and Australia to compete in a two day test of fitness. Not only will athletes go head to head with each other, they also get to workout with (and the chance to beat) an All-Star team consisting of Male and Female athletes from the CrossFit Games. All competitors will compete as individuals.

There will be no Scaled division; Workouts will be “Open style workouts” to ensure universal participation for MOST of the weekend with cuts on day two based on performance. Each competitor will also represent their affiliate in multiple team events, which is scored separate to the individual events. More info HERE.

We also have a team taking on the stairs of the Majestic Centre in Town


On July 26th, Daniel, Pete, Ben, Sara and Ants are taking on this challenge.

Please support them, HERE is the fund raising page and there is more info HERE.