January 9 2013

Our Olympic lifting Workshop series is 2 Saturdays, Feb 23 and March 2nd 1-3 pm. The cost is 80$ for both weekends. All proceeds go to support our NZ athletes getting to the Commonwealth Champs in Maylasia in November.  We will are very fortunate to have top coaches and athletes at the helm for these sessions;

Tina Ball is  seven times World Masters Gold Medallist and World Masters Games record holder.  Tina brings a unique team of New Zealand’s elite athletes coached by her at NTROW to assist in the Technical Olympic Weightlifting workshop series for Crossfit Waitakere.  They are:  Lou Guinares, NZ’s highest ranked 56kg lifter, 2010 Commonwealth Games; Ianne Guinares, NZ’s highest ranked 62kg lifter and currently ranked #3 in NZ; Keisha-Dean Soffe, Bronze Medallist 2006 Commonwealth Games.

Twenty spaces available and it is half full. See us to sign up!

WOD: “Nicole” 

400 Meter run

Max pullups (when hands come off the bar start the next round)

5 rounds for time and reps


  • Harley — January 9, 2013

    17:07 74 PullUps

  • Glenna — January 10, 2013

    20:17 500m row and scaled pullups

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