WOD 2018-06-28T09:38:33+00:00


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

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







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



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





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