The Octopus

Put something heavy over your head today. Coach Donny will be back again for Weightlifting Thursday at 730pm tonight.


In 20:00

1 RM Clean and Jerk


” The Octopus “

Run 300 m

8 Push Press (60/40)

16 Toes To Bar

32 Double Under

3 Rounds

CAP 15 minutes

2018-10-31T21:50:56+00:00 31st October 2018|


Our Summer Swole Hump Day sees the long awaited return of the bench press. Vital for anterior shoulder/pec stability the horizontal press is a valuable assistance exercise for all things pushing and pressing including the burpee, the thruster and the jerk.


E 2 M 5 Rounds

10-8-6-4-2 reps of :


Bench Press


” Defibrillator”


Max Wall Ball

OTM 5 Deadlift (100/70)

* Start with deadlifts.

2018-10-30T16:01:37+00:00 30th October 2018|

2017 Masters OLQ 1

Today we introduce a new skill block with the return of the ring muscle up. The rings offer a difficult unstable surface to pull and press from and require joint stabilisers and neutralisers to be on point. In short the rings are wonderful tools to develop range of motion and stability in the shoulders and the progressions we practise go a long way to achieving this.


Muscle Up Progressions

3 x 5 Ring Pull

3 x 5 Ring Dip

3 x 5 Kip Swing

3 x 5 Transition


” 2017 Masters OLQ 1 ”


100 DB Snatch (22.5/15)

80 Cal Row

60 Burpee

40 Ring Muscle Up



2018-10-29T21:45:29+00:00 29th October 2018|


For our Oly Total testing we will be snatching today and clean and jerk testing on Thursday. For the newbies we will focus on  technique and break the snatch down with some accessory lifts..and speaking of lifters these guys did great in finishing 21 kms of running in yesterday’s Auckland Half Marathon. More body mass is obviously harder to transport long distances, but we are CrossFitters and we specialise in not specialising. Our endurance training will step up over the next few months to Christmas, but we must remain balanced in extending strength and skill acquisition with the 2019 CrossFit Open a little over 16 weeks away. So Lets broaden that Pyramid!


In 20:00

1 RM Snatch


” Nancicola”

21-15-9 reps of

Overhead Squat (42.5/30)

C2B Pull Up


2018-10-28T21:04:05+00:00 28th October 2018|

Blood Lust

The earth is heating up and so are the wods. Get in for 730am or 930am and satisfy your lust for the barbell.


50 Thruster (42.5/30)

25 Bar Burpee (synched)

10 Rope Climb

50 Power Snatch (50/35)

25 Bar Burpee

10 Rope Climb

50 Clean and Jerk (60/40)

25 Bar Burpee

10 Rope Climb

CAP 40 minutes

2018-10-26T20:17:14+00:00 26th October 2018|


Our Friday special is one of the great Open chippers. 16.4 known as the “55’s” tests your strength endurance with low skill movements, until the last few minutes when you get the opportunity to rattle out as many handstand push ups in the remaining seconds. Buckle In and Gut it out!


E 2 M 5 R

3 Deadlift

3 Front Squat



” 16.4 “


55 Deadlift (102/70)

55 Wall Ball (9/6)

55 Cal Row


2018-10-25T20:21:55+00:00 25th October 2018|

Big Jumping Chief’s Toes

Big Ups to those who hit the ‘nastic/metcon tests over the last couple of days. These figures will only improve through consistency and constant vigilance in our nutrition and mobility. Our programming over the years has shown the gains come when all your ducks are in, water, sleep and breathing. Today we have a little fun and rattle out a demanding triplet requiring balance, coordination and focus.


E 2 M 5 R

3 Power Clean and Jerk


” Big Jumping Chief’s Toes “


3 Clean and Jerk (60/40)

6 Toes To Bar

9 Box Jump (60/50)

Rest 1 minute

5 Rounds

*start each successive round where you left off.

Score is Total Reps.

2018-10-24T20:20:19+00:00 24th October 2018|

Measure Up 2

Round 2 of our Gymnastic/ Metcon tests.  These tests are awesome in that they present you with a new set of boundaries in performing big sets within small time frames. Efficiency of movement and controlled breathing will bring you the numbers again today.


” Measure Up 2 “

1/800 metre run

2/Max KBS (2 mins) (24/16)

3/Max HSPU (1 attempt) /HSH

4/Toes To Bar ( 1 attempt)

5/Max Wall Ball (2 mins)

6/ 15 ft Rope Climb (2 mins )

7/50 Cal Assault Bike (for time)

2018-10-23T19:53:54+00:00 23rd October 2018|

Measure Up 1

Hope you’ve all had a great long weekend. We now set our sights on hitting the Summer break in great shape..but we need a starting point to see how we develop over the next 8 weeks. A retest to follow. Enjoy this day.

Gymnastics/ Mono-Structural Testing Day 

” Measure Up 1 ”

1/ Horizontal Jump (3 attempts )

2/ Vertical Jump (3 attempts)

3/ Max Kipping Pull Up ( 1 attempt )

4/ Box Jump (2 minutes)

5/ Max Push Up (1 attempt)

6/ Row 500 m  (for time)

7/ Burpee (2 min)

8/ Double Under (2 mins)


2018-10-22T21:16:20+00:00 22nd October 2018|


Classes at 730am and 930am today. One class only at 5pm on Monday. There are still spaces left for our CFN Karaoke night if you’re free and need a laugh.. See CFN Facebook for details. Have a great holiday weekend!


” Loredo ”

6 rounds of

24 Squats

24 Push Ups

24 Walking Lunge Steps

Partners share reps equally/run together.



2018-10-19T20:35:49+00:00 19th October 2018|