WORKOUT OF THE DAY

Nov 15th – SO much leg :-)

By |November 15th, 2019|

WORKOUT

Performance24 Min AMRAP7 DB Thrusters 20/15kg7 Wallballs 20/14# to 10/9’Run 200m

Fitness24 Min AMRAP7 DB Thrusters 15/10kg7 Wallballs 14/10# to 10/9’Run 200m

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going down is the Battle of the Forces at Petone Rugby Club on Saturday. Action starts at 9am and we […]

Nov 14th – Cardio time :-)

By |November 14th, 2019|

WORKOUT

Performance4 Cleans use 75% of your 1 Rep Max or 70/50kg40 Double Unders400m Run

Fitness4 Power Cleans use 75% of your 1 Rep Max or 50/35kg80 Single Skips400m Run

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going down is the Battle of the Forces at Petone Rugby Club on […]

Nov 13th – Thrusters to finish

By |November 13th, 2019|

LIFT

Thrusters 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

PerformanceODD 30 Double UndersEVEN 10 Toes To Bar

FitnessODD 60 Single SkipsEVEN 10 Hanging Knee Raise (if these are too easy scale up to Hanging Leg Raise).

EVENTS

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going […]

Nov 12th – More Doubles

By |November 12th, 2019|

LIFT

Push Jerk 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

4 Min AMRAP20 Sit Ups10 Push Ups – Fitness 5 Negatives

REST 1 Min4 Min AMRAP20 Squats10 Pull Ups – Fitness 10 Jumping Pull Ups

BODYCARE

Nov 11 – Hang Clean Triples

By |November 11th, 2019|

LIFT

Hang Clean or Hang Power Clean 3 x 5 – By feel, build to a heavy set of 3 for the day.

WORKOUT

8 Min AMRAP

Performance8 Ring Dips8 HR Push Ups8 Handstand Push Ups

Fitness4 Dip Station Dips4 HR PU Negatives4 Dive Bomber Push Ups

BENCHMARK TRAINING

Girl – Lynne

Five rounds for max reps of:Body weight bench pressPull-ups

Hero – Dragon

For time:Run […]

Nov 10 – Sunday Strength Session

By |November 10th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

The Parental Checklist for Finding the Right […]

Nov 9 – CF Games Open 20.5

By |November 9th, 2019|

WORKOUT – 20 Min Cap

Rx – For time, partitioned any way

40 Muscle Ups

80 Cal Row

120 Wallballs 20/14# to 10/9′

Scaled – For time, partitioned any way

40 Pull Ups

80 Cal Row

120 Wallballs 14/10# to 10/9′

Partner Version – 20 Min AMRAP

10 Pull Ups or Jumping Pull Ups

20 Cal Row

30 Wallballs

1 working at a time. Break up the work however you want.

STRENGTH

Nov 8 – Press Doubles

By |November 8th, 2019|

LIFT

Press 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

Performance6 Power Snatch 40/25kg6 Over Head Squat30 Double Unders

Fitness6 Power Cleans 20/15kg6 Front Squats60 Single Skips

BASICS

7 Nov – Back Squat Doubles

By |November 7th, 2019|

LIFT

Back Squat 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

PerformanceODD 18/15 Calorie RowEVEN 12 Toes To Bar

FitnessODD 12/10 Calorie RowEVEN 12 Hanging Knee Raises

THROWBACK THURSDAY

Jean and Yas with a loaded carry in Nov 2018

Nov 6 – Tabata Barbell

By |November 6th, 2019|

WORKOUT

Tabata DeadliftTabata Hang Power CleanTabata Front SquatTabata Push Press

1 Min Rest between movements.

Use 60% of your Push Press 1 Rep Max or Performance: 40/30kg and Fitness 30/20kg

Score is your lowest score for each movement.

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