Back into some c n j tech after yesterdays lung buster. Then a perfect weightlifting -gymnastics wod in equal measure. Enjoy :)


E 2 M 5 R

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (build)


” Deconstruction ”



Power Clean (60/40)


Score is total reps.


2018-07-09T19:18:39+00:00 27th November 2017|

The CFN Separator

A massive congrats to is due to all members of our NZFL team who competed hard for the last 5 weeks against some of NZ’s fittest gyms. Results are still pending but our Red Skulls pushed hard for the finals and performed well given the unfortunate run of illness, injuries and limited preparation in some cases…with only 3 weeks left till Christmas we expect to see classes busier than normal with our new Intros filling up fast and our new members joining the regular fray. BUT we may need to use the INFLUX booking system for our evening classes for your safety and comfort, so reminder we also have morning and lunchtime classes !! TRY a few 530am or 630am sessions and get your wod on early for a change. Coach Marcos would love to see you there!!


Back Squat 5 x 75%/ 3 x 85%/ MR x 95% (90% of 1 RM)

Hip Thruster 3 x 8 reps

SL RDL 3 x 8/8


”  CFN Separator “

Row 500 m

25 Burpee

75 Double Under

50 Wall Ball

75 Double Under

25 Burpee

Row 500 m

For time.

CAP 16

Compare t0 : 14/6/2017

2017-11-26T20:40:21+00:00 26th November 2017|

Big Balls

Classes at 730am and 930am. Our mighty Red Skulls are competing against the very tough CrossFit Raw Strength NZFL team so get on out to Howick to support our boys and girls! Wods start at 10am and should finish around 1115. Best of luck team!


” Big Balls ”


Wall Ball (13/9)

*5 Burpee OTM (alternating)

Partner A will begin with 5 burpees then continue with as many shots as possible in the remainder of the minute.

He /she will hand tag partner who does 5 burpees then continues the wall ball count until the next minute.

2017-11-24T16:19:39+00:00 24th November 2017|

Lunge Butt


Shoulder Press 3 x 70%/ 3 x 80%/ Max Reps x 90% 1 RM

Banded Pull-Aparts  3 x 15

Sumo Deadlift High Pull 3 x 8 (build)


” Lunge Butt ”

7 Deadlift (120/85 kg)

20 m OH Lunge (20/10)

7 Chest To Bar Pull Up

20 m Bear Crawl

5 Rounds for Time

2017-11-23T21:25:52+00:00 23rd November 2017|

Coat Hanger

Skill/ Strength


Odd : 3 Hang Squat Snatch (60% of 1 RM OHS)

Even : 6 Strict Chest To Bar Pull Up


” Coat Hanger”

3-6-9-13-15-18..reps of

Thruster (42.5/30)

Toes To Bar


2018-01-31T19:28:28+00:00 22nd November 2017|

2014 Regional Masters Events 3


Deadlift  3 @ 70%/3 @ 80%/Max reps @ 90% (90% of 1 RM)

GHD Back Extension 3 x 8 reps

L-Sits 3 x ME (max effort *)

*try to accumulate 60 seconds


” 2014 Regional Masters Events 3 ”

50 Cal Row


50 Double Under

3 Rounds

CAP 15


2017-11-21T17:51:14+00:00 21st November 2017|


Reflections of an epic day on the green at CFN’s International Bowls Tourney.


E 2 M 5 R

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk (build)


” Rattlesnake ”

Run 400 m

15 Power Clean (70/45)

10 Burpee Box Jump overs (60/50 cm)

3 Rounds

CAP 18

2017-11-20T20:18:23+00:00 20th November 2017|


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|