Some amazing drama for those that stayed to witness the tense battle as our Red Skulls overcame a very good CF OFB team by just a few seconds in a narrow 3-2 victory on Saturday morning..And a big thank you to The K-Hole, DJ Slice and Pistol Pete Phillips for your efforts organising and creating a wonderful day at the bowls and some beautiful food to follow at Pete’s cafe Regular for the after party! And well done to Team UK for taking our the grand prize at the bowls in a another close contest with Team Pacifica! 


Bench Press  3 x 70%/ 3 x 80%/ Max Reps x 90%  (90% of 1 RM)

Weighted Pull Up  3 x 5 (build)

SA DB Row  3 x 8/8 (build)


“ Angie ”

100 Pull Up

100 Push Up

100 Sit Up

100 Squat

For Time

To complete this workout prescribed then you must complete one exercise before moving to the next.

* Scaling Option : Rounds of 10 x 10 and 5 x 20

Compare to : 24/5/2016


2017-11-19T19:51:18+00:00 19th November 2017|

Dumb As A Plank

Classes today at 730am and 930am. Red Skulls vs CF OFB at 1030am. Christmas Lawn Bowls Party at 130pm at Mt Eden Bowling Club. ALL WELCOME!!


” Dumb as a Plank “


Person A

6 DB Push Up / Clean and Press (22.5/15 kg)

6 DB Box Step Up (60/50 cm)

6 metre DB Front Racked Walking Lunge

Person B holds a plank

Person C Runs 200 m

2017-11-17T20:11:22+00:00 17th November 2017|


Today our back squats drop to 3 reps and we push a little heavier and harder on the AMRAP! Then on Saturday we start the day with a fun partner workout, then grab some coffee and food and settle in for an entertaining battle as our Red Skulls go up against CF OFB from Mangere. After that its over to Mt Eden for an afternoon of Bowls and Beats under the sun for our annual CFN Christmas Bowl Off! Details on our FB page on where and when to meet. Good Times!


Back Squat 3 x 70%/ 3 x 80%/ MR x 90%

Hip Thruster 3 x 8

SA DB Press 3 x 8/8


” Pleasuredome ”

5 Rounds

9 Cluster (60/40)

21 Kettlebell Swing (32/24)

Rest 2 minutes

*Cluster = Squat Clean Thruster

2017-11-16T16:09:56+00:00 16th November 2017|

Baby Falkel



Odd : 5 Hang Squat Snatch (50% of 1 RM OHS)

Even : 40 Double Under


” Baby Falkel ”



8 Box Jump (75/60 cm)

1 Rope Climb







2017-11-15T20:55:56+00:00 15th November 2017|

Joy Ride

This Saturday our Awesome NZFL Team will be competing against CF OFB after our 930am class which be another epic partner workout. Then its home to grab your hat, some sun screen and get on over to the Mt Eden Bowling Club for the Annual CFN Xmas Bowl off where we will kick off our shoes, grab a drink and roll a few ends for a laugh. No experience necessary !


Shoulder Press  5 x 65%/ 5 x 75%/ Max Reps x 85% 1 RM

Ring Dip 3 x 5-8

Sumo Deadlift High Pull 3 x 8 (build)


” Joy Ride ”

5 x 3:00/3:00

18 Thruster (42.5/30)

Max Cal Bike

Compare to : 6/7/2017



2017-11-14T21:42:04+00:00 14th November 2017|

Feelin’ Chipper

Our new Intro tonight is our second last of 2017 ! Be sure to say hi if you’re doing the late classes and welcome them in to the world where pain and suffering is actually a twisted affliction we all seek daily ;-)



Odd : 3/5/7 Strict HSPU

Even : 3/5/7 Strict Pull Up


” Feelin’ Chipper ”

30 DB Push Press  (22.5/15)

30 Toes To Bar

30 Wall Ball

30 Cal Row

2 Rounds

CAP 18





2017-11-13T20:32:38+00:00 13th November 2017|

Force 10

Another 5-0 win from our Mighty Red Skulls in the NZ Fitness League against CF Otara on Saturday !! The morning classes were pumping as we hosted Otara’s newbies in our regular classes and everyone had a blast. And DONT FORGET our annual CFN Christmas Lawn Bowls Tourney this Saturday at Mt Eden Bowling Club. See the CFN FB page for details :)


Deadlift  5 @ 65%/5 @ 75%/Max reps @ 85% (90% of 1 RM)

GHD Back Extension 3 x 8 reps

L-Sits 3 x ME (max effort *

*try to accumulate 60 seconds


” Force 10 ”

10 to 1 reps of

Power Clean (60/40)

Burpee Over Bar

CAP 10 minutes

Compare to : 27/11/2016 

2017-11-12T20:25:22+00:00 12th November 2017|

Like Des Forges

Back on the barbell in every way today. Our bench pressing is getting awesome!


Bench Press  5 x 65%/ 5 x 75%/ Max Reps x 85% 1 RM

Weighted Pull Up  3 x 5 (build)

SA DB Row  3 x 5/5 (build)


” Like Des Forges ”

12 Deadlift (60/40)

18 Pull Up

9 Clean and Jerk

18 Knee To Elbow

3 Rounds

CAP 21



2017-11-09T20:46:20+00:00 9th November 2017|

Meat Axe

Our last strength test today then all our data would of been gathered to forge ahead on the path to awesomeness..


Deadlift 3-2-1-1-1-1-1 reps


” Meat Axe ”

30-20-10 reps of

DB Snatch (22.5/15)

Box Jump Over (50/60 cm)

Cal Bike

CAP 16 minutes


2017-11-08T20:36:42+00:00 8th November 2017|

The Simple Seven

And so begins our Wendler Strength Cycle. If you can’t get your squats or presses in, then use the open gym times or weekends to make up the work.


Back Squat 5 x 65%/ 5 x 75%/ MR x 85% 1 RM

Hip Thruster 3 x 8

SA DB Press 3 x 8/8


” The Simple Seven ”


Wall Ball

*5 Burpee OTM


2017-11-07T20:59:02+00:00 7th November 2017|