Rock Solid

murph-plu

The Summer Shred is on! Select your level and stick to it. Our Body Composition Scan will take place over the next few days and then we get down to the business of shredding unwanted winter chub. If we all get amongst it and partner up the only thing we have to lose is ..well..fat. Get signed up if you haven’t yet! Meet in the Lounge at 630pm Wednesday night.

Strength

Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL

WOD

” Rock Solid ”

AMRAP 7

3-6-9-12-15-18…of

Power Clean (70/45)

Chest To Bar Pull Up

(more…)

2016-11-02T08:09:12+00:00 31st October 2016|

Power Of One

nzfl-r1

A fun morning on Saturday with the brutal ‘Hell-O-Ween” team wod and then a good few boys and girls assembled to throw down the first round of the NZFL wods. The ‘A’ was ready, well drilled and dominant. They held off the feisty challenge from the reserve ‘B’ team but the indication is that the Red Skulls have depth, with many more new athletes lining up to work hard and push for selection over the next month. Next week we have CF Remuera away. Unfortunately this falls on the day of our Big Move, but hopefully we can get out to support if timing is good.

Strength 

Back Squat 3 x 10 reps (70% of 10RM )

Weighted Pull Up 3 x 3 reps

WOD

” Power Of One “

0-3 minutes :

6 Power Snatch (42.5/30)

6 Burpee Over Bar

6 Overhead Squat

3-6 minutes :

8 Power Snatch

8 Burpee Over Bar

8 OHS

6-9 minutes :

10 Power Snatch

10 Burpee

10 OHS

9-12 minutes :

12 Power Snatch

12 Burpee

12 OHS

12-15 minutes :

15 Power Snatch

15 Burpee

15 OHS

Rest on completing the full round.

Score is max reps.

Compare to : 3/7/2016

 

2016-10-30T19:53:49+00:00 30th October 2016|

Air Force

michelle-pp

The last EVER Friday Tight Night deserves a great wod backed up by a classic shot of Masters Legend Michelle in her first CF Open! The end of the year is nigh and we have so much to look forward to starting with Hell-O-Ween this Saturday, the excitement of the NZFL throw downs with other CF gyms, our Nutrition Challenge which starts next Tuesday and our CFN Xmas Party at the end of next month. We will also be finalising dates for the CFN Training Camp to be held over a mid-summer weekend at Piha shortly before the CF Open starts. Check CFN Events for all details.

Strength

Back Squat 5 x 3* reps (70% of 3RM )

BB Row 5 x 5 reps

* 3 sec pause in bottom.

WOD

” Air Force ”

20 Thruster (42.5/25)

20 Sumo Deadlift High Pull

20 Push Press

20 Overhead Squat

20 Front Squat

4 Burpee OTM

For time.

Compare to : 16/6/2016

(more…)

2017-01-22T18:55:32+00:00 27th October 2016|

13.4

js-t2b

Over the next 16 weeks we will be testing ourselves with repeats of Open wods from over the years. 13.4 is one that we love and you will see again before March 2017. Get after this!

Strength

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls

WOD

” 13.4 ”

AMRAP 7

3-6-9-12-15-18..reps of

Clean and Jerk (61.5/42.5)

Toes to Bar

Score is max reps.

Compare to : 10/7/2016

(more…)

2017-02-16T10:31:21+00:00 26th October 2016|

Flipside

taylor-du

Check out your scores from a year ago and see how far you’ve come..

Strength

5 Front Squat

( 65 % 0f 5 RM )

15 GHD Sit Up

15 GHD Back Extension

3 Rounds

WOD

” Flipside ”

 

60 Double Under

30 Wall Ball

15 Handstand Push Up

3 Rounds

Compare to : 16/11/2o16

(more…)

2016-10-27T10:31:14+00:00 25th October 2016|

Just Pullin’

angecat-murph

Massive turn out for our Labour Day ‘Murph’ last night. Congrats to those that went after the wod prescribed particularly those that toughed it out in a weighted vest. …And don’t forget this Saturday is our last partner wod before we move on then 5th. ‘Hell-o-ween’  will be  one not to be missed. Be afraid. Be very afraid.

Strength

Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL

WOD

” Just Pullin’ “

27-21-15-9 reps of

Power Snatch (50/30)

Row (cals)

For time.

Compare to : 9/3/2016

(more…)

2016-10-26T07:47:04+00:00 24th October 2016|

Murph

One class only at 530pm today.

WOD

“Murph”

Run 1 mile

100 Pull Up

200 Push Up

300 Squat

Run 1 mile

2016-10-24T14:33:00+00:00 24th October 2016|

Horse And Plough

barbs-bob

Sessions today at 730am and 930am. Reminder that the gym is closed on Sunday and will re open for one session only on Monday night at 530pm. Have a great Labour Weekend!!

Team WOD

” Horse and Plough ”

Teams of 3

AMRAP 25

A Runs 400 m

B 10 Squat Clean (42.5/30)

10 Burpee over Bar

C Rests

When A returns from run B will start on their 400 m run after completing AMRAP of couplet.

C then starts from where B left off.

Score is max reps in 25 minutes.

2016-10-21T16:27:25+00:00 21st October 2016|

Fight Gone Bad

adam-pp

Its been a while since we hit this benchmark but a good time to get after FGB and set a score. Tight Night with the CFN Social Hour. This will be the last Tight Night to held at #2 Morgan for next we we head up the road to # 16 Morgan where business will go on as usual :)

Strength

Back Squat 5 x 3* reps

BB Row 5 x 5 reps

* 3 sec pause in bottom.

WOD

Fight Gone Bad

Wall Ball

Sumo Deadlift High Pull (35/25)

Box Jump

Push press (35/25)

Row  (calories)

3 rounds.

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for rower) and the total is your score.

Compare to : 12/1/2015

(more…)

2016-10-22T09:15:37+00:00 20th October 2016|

More ‘Nastics On Morgan

Caity DU 1

Its been a good de-load week and a great opportunity to work on lifting tech while tweaking the engine a little. This wod has a slightly shorter run than our mid winter version, which means more time for your ‘nastics!

Strength

Squat Clean and Power Jerk 3 x 2 reps

Push Press 3 x 3 reps

Clean Pull 3 x 3 reps

CG Deadlift * 3 x 3 reps

*approx 5-10kg more than clean pulls

WOD

” More ‘Nastics On Morgan ”

In 3:00

Run 200 m

MR Toes To Bar

Rest 1 minute

In 3:00

Run 200 m

MR Handstand Push Up

Rest 1 minute

In 3:00

Run 200 m

MR Chest To Bar Pull Up

Rest 1 minute

In 3:00

Run 200 m

MR Double Under

Score each movement separately.

(more…)

2016-10-22T09:17:09+00:00 19th October 2016|