Jul
31
2012
"Machine Gun Kate" in action on Saturday
A. Weightlifting
15 minute time cap.
B. “Diane”
21-15-9 reps of:
Compare to AUGUST 16, 2011.
Post results to comments.
Jul
30
2012
We are super psyched at our awesome community! It was amazing to see so many of you at the NZ Fitness Expo on Saturday at the Industrial Athletic CF Invitational. Our athletes and the rapidly growing CrossFit community really felt the love! It was a good day for CFAK too: Horse took the win in a hotly contested Men's competition – the top 3 men were only separated by a few points! Great to finally see Horse on top of the podium! Kate came through with a solid performance and took 2nd place podium honours in her first big CrossFit event – we cannot wait to see what lies in store for her in the future! And Jacques did CFAK proud with some gutsy effort and heaps of heart – Jacques entered the comp with about 90 mins notice after an athlete pulled out, stepped in not knowing what was in store for him and stamped his mark. He even overcame a major goat mid competition and got his pistol squats finally!
A. Weightlifting
15 minute time cap.
B. “FRAN”
21-15-9 reps for time of:
Compare to MAY 7, 2012.
C. Gymnastics
Just practice being upside-down (or tumbling). DO NOT hold for a max effort.
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Jul
28
2012
For the record: the NZ Fitness Expo title sponsors NuZest, Zumba, Les Mills and LifeFitness have sweet fck all to do with this CF event. If only…
WOD
Partner AMRAP 20:
Partner A runs while partner B performs as many rounds as possible of the burpees and kettlebell swings. When A returns they switch places, for as many total rounds and reps as possible in 20 minutes.
Compare to JANUARY 21, 2012.
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Jul
27
2012
The inaugural INDUSTRIAL ATHLETIC CF invitational is on tomorrow! We have two superb athletes representing CFAK – Kate and Horse! So get yo CFAssKickin bad-self down there and show your support of our athletes, and the CF community!
MetCon
4 Rounds for time:
Compare to APRIL 13, 2012.
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As Coach Glassman said “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
Jul
26
2012
Little Jaxson was born a few weeks ago, a few weeks early! He's cute as a button. His daddy Matt A is new to the CFAK familia but has fast made himself a welcome part of the club! Today's WOD is in celebration of this little dude.
A. Weigthlifting
EMOM 7mins:
B. MetCon “Jax-Hammer”
5 rounds for time:
Rest 60sec rounds. SkunkWorks crew: Run 400m with a sandbag 20/10kg.
Post results to comments.
We’d like to dedicate this song to little Jaxson – a future badass CrossFit Kid in the making 
