Sumo Deadlift 5 x 5 – build to 88% for the last set.


1 Rope Climb

3 SDL @ 70% 1RM

5 CTB Pull Ups


Sumo Deadlift 5 x 5 – work up to a heavy set of 5


2 Rope Lowers

3 SDL use 80% of your last set of 5

5 Body Rows feet elevated Rx


As you may be aware we have a team competing in the inaugural season of the New Zealand Fitness League. For more info on the league check out the web site HERE. In our Region we have 4 other teams to play. We have played and won against Upper Hutt and WOF CrossFit, with matches against Hutt Valley and Porirua CrossFit in the next couple of week. This week is our teams Bye round. But, they still have to play the match without an opponent in order to qualify for national ranking points. The match will take place at 11:30am and you are all welcome to come down to help them out by providing an opposing team and offering your support. Sign up for the free event via Influx. Be at the gym by 11am so we can sort out the match before the 11:30am start time.


Coconut Oil, whats the real deal?

At a Glance:

  • Coconut Oil has a long history of traditional use throught the Asia-Pacific region
  • Population data does not suggest a detrimental effect on health from coconut oil consumption
  • Coconut oil does not appear to worsen blood lipid profiles, but may in fact improve them

The Bottom Line: Coconut oil is a healthy addition to a balanced diet.