An incredible weekend at the box was enjoyed by many starting with the hilarity of the Halloween wod and the raising of serious coinage for Dani's Leukaemia fund. Around $500 and still climbing! Please give to the fund if you haven't already .  The link to give will posted   shortly . And of course the frenzied NZFL on Saturday with visits from Rapid CF and AndFit / Mt Eden.The box was pumping with DJ Slicey  throwing down the beats for all to enjoy. This summer looks really exciting with another 4 more rounds of the NZFL, The HPU Games and our own birthday games to be held on the 13th December so keep the date free :-)

An incredible weekend at the box was enjoyed by many starting with the hilarity of the Halloween wod and the raising of serious coinage for Dani’s Leukaemia fund. Around $500 and still climbing! Please give to the fund if you haven’t already . The link to give will posted shortly . And of course the frenzied NZFL on Saturday with visits from Rapid CF and AndFit / Mt Eden.The box was pumping with DJ Slicey throwing down the beats for all to enjoy. This summer looks really exciting with another 4 more rounds of the NZFL, The HPU Games and our own birthday games to be held on the 13th December so keep the date free :-)

Strength

 Back Squat EMOM 5 x 5 reps

WOD

” Tabata Something Else ”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull Up
Rest 1 minute
Tabata Push Up
Rest 1 minute
Tabata Sit Up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Unit for the row is “calories”.