DAY 1 - CLEAN EATING CHALLENGE

Check the nutrition tab (Blog link) above for daily updates. It's still not too late to join us, only $10 entry fee for the prize pool as well as the benefits of better health, performance and looking better naked!!!!

Strength: Weighted PressUps  4 x 2 reps

WOD:

5 Power Snatch (40/25)

10 Overhead Squats (40/25)

20 Double Unders

10 min AMRAP

CROSSFIT OPEN 2013

Registration has now opened. All athletes keen on signing up go to this link CROSSFIT OPEN or talk to Jake and Ness.

All our Saturday WOD's from Sat March 9th - Saturday April 6th will be CrossFit Open Workouts, so if you sign up you will need to do your wods on those Saturdays or talk to us about alternatives. If you don't sign up but come on Saturdays you'll be having a go at the wods anyway....so why not sign up.

When you have signed up make sure you add FarNorth CrossFit as your affiliate and join our team!!!! Let us know too so we can verify your registration.

WAITANGI DAY - Weds 6th - ONLY 1 CLASS - 9:15am

No Kids or High School classes this term.

Good ol' Turkish Getups!!!!

Skill/Strength: Practice Practice Practice

WOD:

Run 400m with weight plate (10/5)

put on your bar

Run 200m with weight plate (10/5)

put on your bar

Complete

30 Thrusters (40/25)

30 Pullups

30 Situps

30 Burpees

unload 1 weight plate (10/5)

Run 400m with it

unload other plate (10/5)

Run 200m with it

For Time

NUTRITION CHALLENGE

Thanks to everyone who came to the seminar last night. Send any questions you think of through to Ness.

Still not too late to join in and change your eating habits and your life. Challenge starts on Monday.

CROSSFIT OPEN 2013

Registration has now opened. All athletes keen on signing up go to this link CROSSFIT OPEN or talk to Jake and Ness.

All our Saturday WOD's from Sat March 9th - Saturday April 6th will be CrossFit Open Workouts, so if you sign up you will need to do your wods on those Saturdays or talk to us about alternatives. If you don't sign up but come on Saturdays you'll be having a go at the wods anyway....so why not sign up.

When you have signed up make sure you add FarNorth CrossFit as your affiliate and join our team!!!! Let us know too so we can verify your registration.

Strength: Turkish GetUps  3 x 2 per arm

WOD:

2 mins Maximum Effort kettlebell swing (24/16)

straight into

8 min AMRAP

8 Hang Cleans (60/40)

6 Handstand PressUps

straight into

2 mins Maximum Effort kettlebell swing (24/16)

NUTRITION SEMINAR - Tonight 6:30pm at the gym.

NUTRITION CHALLENGE starts Monday 4th February - Sunday 17th February  $10 entry. see Nutrition Tab above for more details.

CROSSFIT OPEN 2013

Registration has now opened. All athletes keen on signing up go to this link CROSSFIT OPEN or talk to Jake and Ness.

All our Saturday WOD's from Sat March 9th - Saturday April 6th will be CrossFit Open Workouts, so if you sign up you will need to do your wods on those Saturdays or talk to us about alternatives. If you don't sign up but come on Saturdays you'll be having a go at the wods anyway....so why not sign up.

When you have signed up make sure you add FarNorth CrossFit as your affiliate and join our team!!!! Let us know too so we can verify your registration.

Zee easily shoulder pressing 45kg for two reps.

Happy birthday Marilize!!!.......and Happy one year at FNCF for Trace!!!

STRENGTH:

Handstand pressup practice

Accumulate 4 minutes of plank holds

WOD:

Front Squat (50/35)

Shoulder to overhead

10-1

20 x Double unders between each round

These pictures below display some of the most important elements of the FarNorth CrossFit community...

FAMILY...... (Gavin and his son Lou)

FRIENDSHIP......(the scaled girls,mid competition)

and PASSION!!!!!!!

Strength: Shoulder Press 3 reps, 3 reps, 2 reps, 2 reps

WOD:

Deadlift (100/70)

Toes to bar

21 * 15 * 9 * reps

* =  400m run between each round

FOR TIME

OTHER DATES TO NOTE:

FROM TODAY AND EVERY Monday, Wednesday and Friday there will be a 4:30pm class as well as the usual 5:30pm.

Starting tomorrow - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Thank you to everyone who competed, judged, supported and celebrated our 1st birthday with us on Saturday. What a spectacular day it was, all of our athletes stepped up and out did themselves with amazing performance and PB's all over the place. Well done guys, you make us ultra proud.  Now you have tasted competition....next step - CrossFit Open March - April.

Here were our winners for the day -Scaled ladies 3rd Kelly, 2nd Aleisha, 1st Zee

Scaled Men - 3rd Dave, 2nd Donald (CFBirkenhead), 1st Place - Tigga

Rx Ladies - 2nd Nic, 1st Trace

Rx Men - 3rd Rory, 2nd Pou, 1st Lucas

Click on this link for SCORE SHEETS

Strength: Front Squats 3 x 4 reps

WOD:

"TABATA"

Wallballs

Ring Press Ups

Pistol/Air squats

Sit ups

20 secs work, 10 secs rest - 8 rounds per exercise

Score = total reps for each exercise

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

IT'S OUR BIRTHDAY!!!!!!

Today we are holding the FarNorth CrossFit 1st Birthday Competition.

It runs from 9am til around 1pm and everyone is welcome to come down and cheer on our awesome athletes who will be competing in three WOD's.

Scaled:

15 Ground to Overhead (25/15) [Snatch, clean and press/jerk)

50 single skips

RX:

15 Power Snatch (35/25)

30 double unders

WOD 2:  Strength Ladder

Scaled: CLEANS  (Power or Squat)

Ladies: 20 kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg

Men: 40 kg, 50kg, 60kg, 70kg, 80kg, 90kg, 100kg

RX: SQUAT CLEAN

Ladies: 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg

Men: 60kg, 70kg, 80kg, 90kg, 100kg, 110kg, 120kg, 130kg

You have 30 secs to make the lift. If you are successful wait until the 30 secs is over then you have 10 secs to move to the next bar. If you fail the lift do as many deadlifts as you can until the time is up. Each deadlift will count towards your final score.

WOD 3:

SCALED

10 minute AMRAP

10 kettlebell swings (16/12)

10 box jumps (60/50)

5 hand release pressups (full/knees)

RX

10 minute AMRAP

10 kettlebell snatch 5 (24/16)

10 box jumps (70/60)

5 Handstand PressUps (no mat/1mat)

COME AND CELEBRATE OUR FIRST AWESOME YEAR WITH US!!!!

Strength: Maximum Vertical Jump

WOD:

Death by Pullups (time cap 20 mins)

Start with 1 pullup in the first minute and increase by 1 pullup each minute eg minute 2 = 2 pullups, minute 3= 3 pullups until you can no longer complete the required number in the time. Your score is the round you finish on + the number of reps you get into the next round.

REST 5 MINS

Death by Wallballs (time cap 20 mins)

Start with 1 wallball in the first minute and increase by 1 wallball each minute eg minute 2 = 2 wallballs, minute 3= 3 wallballs until you can no longer complete the required number in the time. Your score is the round you finish on + the number of reps you get into the next round.

Make sure -  athletes be at the gym by 830am and everyone supporting get here by 9am to see everyone in action and celebrate our first year with us!!!!!!!

PLEASE PARK DOWN THE END OF THE DRIVEWAY OR ON THE ROAD. NO PARKING IN THE DRIVEWAY CARPARKS AS WE NEED THAT AREA FOR WARMUPS, BBQ etc

Strength: 50 pressups and 50 toes to bars

Take as long as you need (CONCENTRATE ON PERFECT FORM and MAKING REPS COUNT) and break the sets up into manageable but challenging numbers. You may mix the exercises up.

WOD:

Power Cleans  (70/45)

Over the bar burpees

10 - 8 - 6 - 4 - 2 reps

For Time

1st BDAY COMP

A late withdrawal and a late inclusion has meant a couple of changes to heat groups etc. CHECK UPDATED LIST

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

"You put your left leg in....."

"If you're happy and you know it....."

Hoping to see some of these moves busted out at the first official FNCF Social Event for 2013. Mexican cards night is on after the comp, talk to the coaches for more details.

FOR ALL COMP INFO CLICK ON THE HOME TAB ABOVE

Strength: Back Squat

2 x 5 reps @ 80% of 1 Rep Max

2 x 3 reps @ 85%

3 x 1 rep @ 90%

WOD:

7 chest to bar pullups

7 ring dips

15 kettlebell swings (32/24)

50 double unders

REST 1 MINUTE

5 rounds for time

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Trace and Nic getting up the rope, easy stuff for them both.

STRENGTH:

Push Press 4 x 3

WOD:

200m run

20 x air squats

10 x push jerk (60/40)

8 minutes, AMRAP.

then 3 minutes max effort burpees immediately after AMRAP.

Our three athletes represented FNCF exceptionally well on Saturday in the FSCF Olympic Lifting Comp.

Rory took out 5th place and got a PB Snatch of 98kgs

Lucas took out 7th place and got a PB Clean and Jerk of 118kgs

and Jake took out 8th spot, missing easy lifts.

Strength: Hang cleans 2 x 3 reps

Hang Squat cleans 2 x 3 reps

Squat Cleans 2 x 3 reps

WOD:

run 800m

1 rope climb (or 10 ring rows)

20 hand release pressups

20 situps

3 rounds for time

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Skill: Burpee Musical Wallballs

WOD: CARDS

Hearts = 400m run

Diamonds = PullUps/ Ring Rows

Spades = Wall Balls

Clubs = Burpee box jumps  (60/50)

The class is split into groups of 2 or 3.

The task: Get through a deck of cards.

Suit denotes exercise, number on card = reps. Picture cards = 10 reps, Ace = 13 reps and Joker = double the next card

GOOD LUCK TO RORY, LUCAS AND JAKE WHO ARE REPRESENTING FARNORTH CROSSFIT AT THE FSCF OLYMPIC LIFTING COMPETITION .

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Our latest Intro crew getting their 'Tabata' on.

Strength: Push Jerk or Split Jerk @ 80% 1RM  4 x 3 reps

WOD:

20 kettlebell swings (24/16)

12 toes to bars

20m overhead plate lunge (20/10)

5 rounds for time

GOOD LUCK TO RORY, LUCAS AND JAKE WHO ARE REPRESENTING FARNORTH CROSSFIT AT THE FSCF OLYMPIC LIFTING COMPETITION ON SATURDAY.

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm Sign up on the whiteboard

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Trace and Pou, two of our Rx competitors for next Saturdays 1st Birthday Competition. We need all of you here, most of you will be competing and the rest of you, we need to judge, count, support, shout and man the BBQ. So let's all get together, have an awesome morning and celebrate the amazing first year of FarNorth CrossFit!!!!!! There will be some out of town competition too so let's show them our community at their best....can't wait.  Friends and family all welcome - NO CLASSES

Strength: Squat Snatch  5 x 2 reps

WOD:

10 deadlift (60/40)

4 hang clean

4 pistol squats (8 air squats)

12 min AMRAP

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Monday 28th January - Anniversary Day - CLOSED

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

Marilize and Steve smiling with relief at the end of the greulling 500m row.

Great work from the Intro crew last night too, taking on Tabata.

Strength: Deadlift 5 x 5 reps

WOD:

run 400m

10 Sumo Deadlift High Pulls (40/25)

20 box jumps

(accumulate) 1 min plank hold

3 rounds for time

OTHER DATES TO NOTE:

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

STRENGTH:

Row 500m for time.

WOD:

10 x Thrusters (40/25)

10 x Ring Press-ups

20 x Situps

5 Rounds

Saturdays WOD was a tough 10 rounder designed to be done in pairs (top photo) but quite a few hardy souls took it on individually, with the results obvious in the photo underneath!!! Awesome and gutsy effort folks.

Strength:

Weighted GHD extensions 5 x 10 reps

alternate with

box jump tuck throughs 5 x 10 reps

WOD:

Overhead Squat (45/30)  10 - 1 reps

Burpees 1 - 10 reps

for time

2013 TIMETABLE ADJUSTMENTS

From today - Monday 14th Jan; the 6:15am class now starts at 6:00 am Monday to Friday.

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

OTHER DATES TO NOTE:

Saturday 26th January - FNCF 1st Birthday Comp - 9am - approx 1pm (followed by celebration BBQ)

Jan/Feb - SIGN UP FOR 2013 CROSSFIT OPEN (see Jake and Ness for more Info)

Friday 1st February - Nutrition Seminar/ Challenge Briefing 630pm

Monday 4th February - Sunday 17th March - 6 week Nutrition Challenge (photos and weigh ins must be completed in the first week)

Wednesday 6th February - WAITANGI DAY - 1 class only 9:15am

Saturday 9th February - CrossFit OPEN WOD 13.1

It's awesome to see how our athletes can go through a whole round of intensive fitness testing and then follow up with a wod after!!!

Now we all have an idea of where we are at and have set some goals, let's really get to work on conquering those weaknesses.

Along with that it's time to decide whether or not you will be a part of:

1) our friendly inhouse comp on Sat 26th;

2) our 6 week nutrition challenge starting Feb 4th; and

3) the awesomeness that is the CrossFit Open.

Put yourself out there and let's see the magic that happens outside your comfort zone!!!!

See Jake and Ness to sign up or for more info.

WOD:

Can be done individually or as a pair

10 Hand Release Pressups

8 Knees to Elbows

6 Box jumps (60/50)

4 Chest to Bar pullups

2 Wall Climbs

10 rounds for time

(courtesy of OPT)

2013 TIMETABLE ADJUSTMENTS

From next Monday (14th January) the 6:15am class will now start at 6:00 am Monday to Friday.

Mondays, Wednesday and Friday, from Weds 30th January, there will be a 4:30pm class as well as the usual 5:30pm.

What amazing form from our new Intro group for their first time on kettlebell swings last night.

This is Kohi and if you think you have reasons not to CrossFit think again....She is driving down from Kaikohe (1hr each way) every Tues and Thurs and she had her 4th baby only 8 weeks ago. She is a great example of someone who has made her health and fitness her priority in 2013.  C'mon those of you who haven't quite made it back to exercising yet....what's your excuse!!!

LAST DAY OF FITNESS LEVEL TESTING

Skill Testing: Maximum consecutive double unders

Olympic Lift Tests

15 mins to find your 1 RM Snatch

15 mins to find your 1 RM Clean and Jerk

Finisher WOD

20 doubleunders

10 wall balls (9/6)

5 Chest to bar pullups

10 min AMRAP

"They see me rolln....."

Thanks heaps to the Dudley family for our first birthday pressie.  Look out for us and give us a toot if you see the sign!!!

Skill: Horizontal Jump (3 attempts for max distance)

or OHS testing

WOD:

Kettlebell Snatch (24/16) per arm

10 to 1 reps

run 200m with your kettlebell between each round

For Time

or METCON testing if you weren't here yesterday

FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013

It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had.  To celebrate we will be holding an in-house 'friendly' competition.

We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.

The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!

Thanks to everyone who has got their AP's or payment arrangements sorted for the start of the year. Remember your membership payments are due a week in ADVANCE so please sort your AP's/payments out ASAP.

Shane managed his first muscle ups during gymnastics testing. Can't wait to see what PB's will be set on todays testing.

FITNESS TESTING

Strength: Find your 1 Rep Max Overhead Squat

WOD: Metcon Tests

Either - BASELINE FITNESS

row 500m

40 air squats

30 sit ups

20 hand release pressups

10 pullups

For Time

OR

dependent on past results

Jackie, Helen, Fran, Elizabeth or Amanda

FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013

It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had.  To celebrate we will be holding an in-house 'friendly' competition.

We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.

The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!

Thanks to everyone who has got their AP's or payment arrangements sorted for the start of the year. Remember your membership payments are due a week in ADVANCE so please sort your AP's/payments out ASAP.

Zee has every reason to look excited!!! Our first lady to crack the 100kg back squat, with plenty still in the tank too.

Good first day of Fitness Level testing yesterday, if you missed it you will have the chance to catch up today.

Strength:

Shoulder Press 3 x 5 reps * Push Press 3 x 3 reps * Split Jerk 3 x 1 rep *

* 1 rope climb or 5 strict pullups between each set

WOD:

8 kettlebell swings (24/16)

8 burpees

8 box jumps (60/50)

8 min AMRAP

OR MAKE UP FITNESS TESTING

FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013

It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had.  To celebrate we will be holding an in-house 'friendly' competition.

We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.

The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!

HAPPY 1 YEAR CF ANNIVERSARY TO NIC & CRAIG DUDLEY - the ONLY OG's of FNCF left after a year.....thanks guys for your support and friendship, we're so proud of how far you have come!!!!

Pay it Forward.....and you sure did!!!

WOW!!!!  - absolutely blown away by your generosity and overwhelmed by your massive donations of food for the Christian Renewal Fellowship Foodbank and we know they will be blessed by your goodness too.

It's back to normal classes now and the start of your new year of CrossFit. We are kicking off with a week of testing on Monday, Weds and Fri (Tues and Thurs will be make up days for those who aren't in M, W F) The reason for this is to find out where we are at and where we want to get to. For those who have been with us for a while, you have your goal sheets and some of you have cracked some of your goals and need to set new ones. Others of you are relatively new and need to find out where you sit on our Fitness Level table and what you need to work on.  When we have goals we have a clear direction to head and we as coaches can target your training to better meet your needs.

FITNESS TESTING:

Gymnastics Progressions

TGU (1 Rep Max)

Back Squat (1 Rep Max)

FarNorth CrossFit 1st Birthday Competition - Saturday 26th January 2013

It has been a year since we set up here in Whangarei and what an awesome, amazing, brilliant year we have had.  To celebrate we will be holding an in-house 'friendly' competition.

We would love to see everyone involved. There will be scaled and Rx divisions, so be brave and sign up on the whiteboard.

The competition will be followed by a celebration BBQ at the box, so make plans to stick around!!!!!

HAPPY BIRTHDAY SUE F!!!

Tabata Complex

Press-ups

Box-jumps

8 Rounds, 20s on, 10 seconds rest.

WOD:

Ground to overhead.

20 reps (40/25)

20 reps (60/35)

20 reps (80/45)

As many reps @ (100/55)

12 minute time cap.

Big class yesterday and lots of awesome work being done, especially James visiting from CF Te Rapa with a 2:30 Diane smashing!!!! Lucas knocked 4 mins off his previous time and Ness knocked 7 mins off hers, good start to the year!!!

Don't forget your cans/food donations for CRF Foodbank in lieu of your class fees today.  Thanks everyone for your generosity yesterday.

STRENGTH:

Strict pullups/weighted , max weight for 2 reps

WOD:

6 x Hang cleans (50/30)

8 x Front squats

10 x T2B

12 minute AMRAP