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So far Jason Sawyer has created 1278 blog entries.

Rabbit Punch

Positional Snatches will be Mondays theme for the weeks leading to summer. Our focus is on quality reps and pausing at each set up and catch position. Lots of reps to contend with so keep the weights light, and be accurate!



E3M 5R

1 High Hang Power Snatch (pockets)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Build each round )


” Rabbit Punch”

5 DB Hang Squat Snatch (left arm)(22.5/15)

5 Burpee

5 DB Hang Squat Snatch (right)

5 Burpee

5 Rounds

CAP 10



2018-09-09T20:03:57+00:00 9th September 2018|

Steel Whip


” Steel Whip ”


Teams of 3

3 Rope Climb

9 Clean and Jerk (70/45)

Run 400 m (Morgan St)

Partner A runs 400 m while B completes as many reps as possible of couplet , while C rests.

When runner returns, players rotate.

Score is MAX REPS

2018-09-07T20:33:50+00:00 7th September 2018|


Classic CFN benchmark ‘Christine’ gives the lighter more powerful athlete a chance to excel on the whiteboard.



Odd : 3 Deadlift (build)

Even : 3 Box Jump (AHAP)


” Christine “

Row 500 m

12 Deadlift (Bodyweight)

21 Box Jump (60/50 cm )

3 Rounds

2018-09-06T19:23:34+00:00 6th September 2018|

The Fast And The Furious

The second  half of our Clean and Jerk tech work focusses on the split jerk. Be Brave. Be Fast.



2 Split Jerk (build)


” The Fast and the Furious ”


30 Double Under

15 Shoulder to OH (50/35)

2018-09-05T20:34:50+00:00 5th September 2018|

Saved By The Barbell

Some very impressive numbers on the board in yesterday’s Nicole. Todays workout is a fun wod based on the Fight Gone Bad rep scheme and a first time at CFN.



2 Hang Squat Clean (build)


” Saved By The Barbell ”

3 rounds for max reps of:
1 minute of Burpee
1 minute of Wall Ball
1 minute of Deadlift (50/35 kg)
1 minute of Med-Ball Sit-Up
1 minute of Hang Power Clean
Rest 1 minute

2018-09-04T20:23:14+00:00 4th September 2018|


A benchmark to remember. Nicole is all about efficiency, strategy and of course grip strength. This test will be repeated before years end.



3-5 Strict C2B Pull Up

3-5 Strict HSPU


” Nicole ”


Run 400 m

Max Pull Up

* as many reps as possible in one set. Must run when the athlete drops off the bar.

2018-09-03T20:49:16+00:00 3rd September 2018|

Black Hole

A big congrats to those that hit Murph prescribed on Saturday and tamed the beast. Sore bodies almost always follow a Hero wod like Murph but you can bank those hard earned reps for a few benchmarks to come over the next few weeks.. And a shout out to our CFN Silverbacks who represented and claimed 2nd place in Masters Metcon Madness on Saturday. These guys are making a habit of podium finishes and we’re are the fast becoming the Masters Centre of Excellence in the growing CF community..This week we start a new skill block and add a little more grunt into our wods.


E2M 5R

1 Power Snatch

1 Hang Power Snatch

1 Heaving Snatch Balance

1 Overhead Squat


” Black Hole ”

3 x 3:00/3:00

18 Cal Row

18 Bar Burpee

MR OHS (42.3/30)

Rest 3:00

15 Cal Row

15 Bar Burpee

MR OHS (50/35)

Rest 3:00

12 Cal Row

12 Bar Burpee

MR OHS (60/40)

Score each AMRAP separately.



2018-09-02T19:38:24+00:00 2nd September 2018|


Not officially Spring but it may as well be. A great start to your summer of conditioning laying down a good endurance base. Grab a partner and tackle the Mighty Murph tomorrow morning.. And best of luck to our Mighty Masters Team of Ange, Perty and Dave out at MetCon Madness tomorrow. Pop down to College Rifles in Remuera to cheer them on if you get a spare hour.


” Murph”

Run 1 mile

100 Pull Up

200 Push Up

300 Squat

Run 1 mile

*Super RXD = Weighted Vest

**Scaling to rounds(10/20/30 x 10 or 5/10/15 x 20)

**Partner Option/Half Murph

2018-08-31T20:55:07+00:00 31st August 2018|


Well done to all those who set a Total yesterday.Some big strength gains showing the hard work is paying off. Now we move into our skills/stamina block which will be far greater reaching if the strength base is solid. Gotta dig down before you can build up.



3 Thruster (Build)

3 Weighted Pull Up


” Pleasuredome ”

5 Rounds

9 Cluster (60/40)

21 Kettlebell Swing (32/24)

Rest 2 minutes

*Cluster = Squat Clean Thruster

2018-08-30T15:38:59+00:00 30th August 2018|

CrossFit Total

One rep max in the back squat, shoulder press and deadlift. All sessions today.


” CrossFit Total “

Three max lift attempts at each of the following movements:

  • Back Squat
  • Strict Press
  • Deadlift

Here is how we will run the Total at CFN :

  1. All sessions will be “open gym” format. Come in and warm up on your own. Your coaches will be there to help you if you need it.
  2. Once you start lifting, you have ONE HOUR to complete the Total. (The last session will end promptly at 7:30 PM)
  3. You may do warm-up sets, but once you “declare” your opening lift (by writing it on the whiteboard next to your name), YOU ONLY GET TWO MORE ATTEMPTS. Record all three lifts for all three movements next to your name.
  4. You must finish the squats before moving to the strict press, and you must finish the strict press before moving to the deadlift.
  5. You may do less than three max attempts for any one movement, but you CANNOT do more than three.
  6. Your final score is the total of your best lift from each movement.
  7. Use a spotter(s) for back squat.
  8. Support and encourage each other !!!


2018-08-29T20:56:18+00:00 29th August 2018|