Serious credit must be dished out to our NZFL guys. The mighty Open team of Helen, Kohu, Bek, Travers Valera and Schalky who travelled out to CF Waitakere and did their very best against what turned out to be a pretty experienced Waitakere team. And our Prem monsters holding their own against a very good Quattro team. Well done to all of you.. This Saturday at 9am our box will host a fun all inclusive comp to those new to CF who want to get amongst the awesomeness of this incredible community of athletes. Sign up in the gym and def don't miss it!  Lots on including the Undy wod on the 30th, and lets get a good crew together for our Xmas party on the 13th December..Karaoke whaaaat?!!

Serious credit must be dished out to our NZFL guys. The mighty Open team of Helen, Kohu, Bek, Travers Valera and Schalky who travelled out to CF Waitakere and did their very best against what turned out to be a pretty experienced Waitakere team. And our Prem monsters holding their own against a very good Quattro team. Well done to all of you.. This Saturday at 9am our box will host a fun all inclusive comp to those new to CF who want to get amongst the awesomeness of this incredible community of athletes. Sign up in the gym and def don’t miss it!
Lots on including the Undy wod on the 30th, and lets get a good crew together for our Xmas party on the 13th December..Karaoke whaaaat?!!

Strength

Back Squat 4 x 9 reps @70% 1RM

WOD

” The Chief “

AMRAP 3 of

3 Power Clean (60/40)

6 Push Up

9 Squat

Rest 1 minute

5 Rounds