Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

The Sixth Sense

28th October 2020|

Huge work on the Oly testing yesterday. The strength cycles are showing the raw strength is there. We have a big emphasis on barbell technique through to Christmas and a retest shortly before. The Gainz are sure to show on the whiteboard!


Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%


” The Sixth Sense ”

6 Sets (1 Set Every 2:00)
10 Deadlifts (80/55)
10 Bar Facing Burpees
-at 15:00-
40 Deadlifts
40 Bar Facing Burpees


27th October 2020|

Testing. Today we set a ‘tidy’ squat clean and jerk total.


In 10:00

1 RM Squat Clean and Jerk


” It ”

15:00 Amrap
150 m Shuttle Sprint (75 m down and back)
10 Left Arm Dumbbell Hang Clean and Jerks (22.5/15)
10 Right Arm Dumbbell Hang Clean and Jerks
50 Double Unders


26th October 2020|

Take a knee for these guys. Our CFN Nats team spent the weekend being brutalised by some very gnarly workouts amongst NZ toughest CrossFitters. Jacob, Rory, Ben, Page, Hannah and Nicole demonstrated an amazing level of stamina, strength and skill to finish a very respectable 26th in a massive division of 64 teams, but what shined through was their commitment to each other, the support and the humour in the face of adversity. We are super proud of their achievements and hope that in future events CFN can step up and compete with grace and humility and still go balls to the wall for the cause. Now lets Squat!


Back Squat

3 x 70% of 1RM

3 x 80%

AMRAP x 90%


” Scream ”

For Time:
40/30 Calorie Row
100 Wall Balls (9/6)
40/30 Calorie Row
CAP 14:00

Labour Intensive

26th October 2020|

One workout today at 5pm. Happy Labour Day.


Teams of 3 complete :

60 Overhead Squats (42.5/30)

15 Rope Climbs (frame)

60 Thrusters (42.5/30)

90/75 Cal Bike

45 OHS (50/35)

12 Rope Climb

45 Thruster (50/35)

60 Cal Bike

CAP 35:00

* Team members share reps equally

**BB must be OFF the GROUND at ALL Times

(10 synchro burpee every time BB touches ground to be completed once workout has finished )

Labour Of Love

23rd October 2020|

Just the 730am and 830am classes tomorrow for the long weekend. And one class only on Monday at 5pm! If you’re keen on a little roady then grab a mate and head down to Cambridge on Saturday or Sunday for the NZ CrossFit Team Nationals where the Mighty CFN team of Hannah, Page, Nicole, Ben, Rory and Jacob will be pushing hard for a good leaderboard placing among an incredible line up of 64 intermediate teams vying for the title of Fittest Team in NZ! Our guys have been practising hard and are genuine contenders for a podium finish so grab your CFN Skull T or Hoodie and come make some noise!

Heres the workouts for the weekend :


” Labour Of Love ”
50-40-30-20-10 reps of
Pull Up (partner must hold hang)
Sit Up (together with med ball )
Run 400 m together after each round (with ball)


Pull Ups: Banded/Jumping/Ring Rows