//youtu.be/BemrJguPQwU Coffee Conversations: Harry Giannios Coffee Conversations☕💬: Harry Giannios We sit down with a big part of our community here, Mr Harry Giannios.Always great to have him training alongside you in a WOD. Part 1 of ou ...
CrossFit WOD – Monday 24th August
CrossFit WOD - Monday 24th August CrossFit WOD - Monday 24th August It's Monday ! Let's work on our single leg strength with our Walking Double DB lunges and upper body strength with our ring dips.To finish in Part B we have a spicy Chipper to com ...
CrossFit WOD – Saturday 22nd August
CrossFit WOD - Saturday 22nd August CrossFit WOD - Saturday 22nd August Part A gives our whanau time to work on technique and efficiency, and we get to tackle another challenging Hero Wod, "Nutts" Let's Warm Up:3 Rounds with a Plate:200m run10 ...
CrossFit WOD – Wednesday 19th August
CrossFit WOD - Wednesday 19th August CrossFit WOD - Wednesday 19th August We throwback with two CrossFit Open WODs today, the first a spicy AMRAP to get through and the second will test our grip under load. Let's Warm Up2 Rounds with a KB:15 Cal ...
CrossFit WOD – Monday 17th August
CrossFit WOD - Monday 17th August CrossFit WOD - Monday 17th August We've made it to Monday, stoked to be here and continue training in our whare, lets get stuck into these Thrusters ! Let's Warm Up:2 Rounds with a KB10 Goblet Squats10 Scap Circ ...
Coffee Conversations: Kiri Henare
//youtu.be/uM-BLCR3hJg COFFEE CONVERSATIONS ☕💬: Kiri Henare We sit down with fellow FRF member, Boss Lady and Business Owner Kiri Henare 🙏 @kirihenare We dive deep into Kiris background: - Growing up in the Bay (Hawkes Bay) - Moving to Welling ...
CrossFit WOD – Saturday 1st August
CrossFit WOD - Saturday 1st August CrossFit WOD - Saturday 1st August The weekend is here !Time to get stuck into todays big Chipper we is sure to test our engine. Warm Up - 2 Rounds:200m Run200m Row200m Bike20 Double Unders / Skips Facebook ...
CrossFit WOD – Friday 31st July
CrossFit WOD - Friday 31st July CrossFit WOD - Friday 31st August Some Friday fun at our favourite bar today as we build to a heavy single snatch and superset with single legs strength work with our pistol tech. Warm Up:5 mins "Stick Game"Then5 ...
CrossFit WOD – Wednesday 29th July
CrossFit WOD - Wednesday 29th July CrossFit WOD - Wednesday 29th July Happy Hump Day - on the menu today after our 10m AMRAP we get the chance to work in pairs to work away at this spicy Chipper. Warm Up - With A Plate:10 Handstand Shoulder Taps ...
CrossFit WOD – Saturday 25th July
CrossFit WOD - Saturday 25th July CrossFit WOD - Saturday 18th July Lets end the week strong, we've got some much needed Handstand Push Up maintenance work on the menu today, and a 30 minute AMRAP grinder with a heavy Deadlift so keeping our body e ...
