Named Workouts

Feb 11 – MetCon Monday

By |February 11th, 2019|


Performance: 2 Rounds For Time Run 200m 4 Rope Climbs Run 200m 30 Front Squats 50/35 Run 200m 20 DB Snatch alternating 20/15kg 100m Waiters Walk with DB 200m Run

Fitness: 2 Rounds For Time Run 200m 8 Rope Lowers Run 200m 30 Front Squats 40/25 Run 200m 20 DB Snatch alternating 15/10kg 100m Waiters Walk with DB 200m Run


Feb 6th – Waitangi Day

By |February 6th, 2019|

9am Class ONLY, then Open Gym 10am-Noon


“Felix the Cat”

6 Rounds for Time 9 Burpees 9 Box Jumps (24/20 in) 9 Pull-Ups/Body Rows 9 Thrusters (40/20/15 kg) 9 Toes-to-Bar/Hanging Knee Raise Performance is with a weight vest […]

Feb 2nd – “Kelly”

By |February 2nd, 2019|


“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20” 30 WallBalls 20/14# to 10/9’ Can be done as a partner workout. 1 working at a time break it up however you want.


FREE CROSSFIT CLASS – Sat February 9th @9am. Swim workout at McKenzie Pool.

The best way to get a real sense of CrossFit is to stop by and take […]

Jan 18 – Tabata Friday

By |January 18th, 2019|


“Tabata This” (1 round of each movement – 8 cycles) Squat + 1 min rest Rower (Cal) + 1 min rest Pull Ups + 1 min rest Sit up + 1 min rest Push Ups + 1 min rest Movements can be done in any sequence. Each exercise is scored by the lowest number of reps or calories on the […]

Jan 17 – Fight Gone Bad

By |January 17th, 2019|


“Fight Gone BaD” – 3 Rounds for Reps of: Row Push Press Box Jump Sumo DeadLift High Pull Wall Ball Rest 1 minute between rounds. Scaling Options:Performance Men = 35kg push-press and sumo deadlift high pull, 20lb (9kg) wall- ball 10ft target and 20 inch box jumpPerformance Women/Fitness Men = 25kg push-press and sumo deadlift high pull, 14lb […]

Jan 9 – Girl Wednesday :-)

By |January 9th, 2019|



100 Pull-ups100 Push-ups100 Sit-ups100 Squats Complete all reps of each exercise before moving to the next.


Tip: Fix Your Core, Free Your Hips

“If a muscle isn’t firing properly in a coordinated fashion, another muscle will pick up the slack… and that’s where the real problems start. For instance, most people think they have tight hips when it’s really their hips compensating […]

Jan 5th – Class @ 10am and Open Gym 10am-Noon

By |January 5th, 2019|

10am Class

“Partner Exhaust Pipe” In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 15/10kg 100 Box Jump Overs 24/20″ (Lengthways) Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torward’s their total. Designated […]

Jan 4th – 9am Class, then Open Gym

By |January 4th, 2019|


Clean and Jerk Complex Performance Hang Clean + Clean + Jerk 20-25 mins to establish a 3 Rep Max Fitness Hang Power Clean + Power Clean + Push Press 20-25 mins to establish a 3 Rep Max



21-15-9 Lunges (each leg1/2 rep) Sit-ups Burpees

These 45 burpees count towards your 1000 for the January challenge.

Jan 3 – 9am Class then Open Gym

By |January 3rd, 2019|


Push Press 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.


“BW7” 7 ROUNDS FOR TIME 35 Squats 25 Push- ups 15 Pull-ups


Canadian 7’s team training with us in 2017.

Jan 2nd – Closed for the day after New Years

By |January 2nd, 2019|


10 Rounds for QUALITY
That is correct, there is no time component to this workout. Focus on the positions and looking good.
30 Sec Handstand Hold (Scale to plank)
30 Sec Squat Sit Hold (Stay active, don’t bottom out)