October 3 2013

Best of luck (not that she needs it) to our lil powerhouse Hazel Latoa who is competing at the NZ Nationals in Weightlifting this weekend!

Coach Kapz and Coach G are in the Gold Coast getting their powerlifting on this weekend. Be on your best behavior for the boys while they are away!

Remember, this Saturday is open gym form 7-10 am and there is free trial at 9. If you know anyone keen, have them book in please.

Skill w/up: Emom 8 min

odd 4 pistol squats each leg

even 8 kipping pullups


16″ Box squats 5×2


400 meter run

25 mb burpees

4 rounds for time

CrossFit burns too much muscle. Yeah right…




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