CROSSFIT AUCKLAND ~ Established 2008 ~ Expert Coaches. Setting New Standards of Fitness.

OPEN 15.1 PRIZE!

Feb

27

2015

Sport your CFAK apparel and be in to win!

Sport your CFAK apparel and be in to win!

Wear you CFAK Branded Tees and Tanks

Each week during the CrossFit Games Open we’ll have a fantastic prize up for grabs. It’s easy to get in the draw, simply wear your CFAK branded t-shirt, tank or shorts and you’ve earned yourself a ticket into the draw (spectators included)!

The winner will be drawn at the end of each Saturday session.

THIS WEEK’S SPONSOR 

NSC Be extraordinary logo

North Shore Chiropractic has kindly donated 2x $230 vouchers for this week! Put your CFAK gear on and you’re in it to win it!

Here at North Shore Chiropractic we pride ourselves on helping people to increase performance, through enhanced biomechanics and improved nerve flow –  the key to better brain-body communication. While our passion is optimizing function to enhance performance we also help people through injuries. As CrossFitters ourselves, we understand what your body is put through and we can help you recover from your sessions faster.

Check out our blog post on CrossFit and chiropractic.

We have 4 offices:  Glenfield, Takapuna, Silverdale, & Riverhead

Check out our website for more info.

Give us a call to book an assessment of your spinal function.

 

Remember we’ll knock $10 off a CFAK Tee or Tank if you show us your Open registration! Limited to 1 item per member.

CrossFit Auckland Open Promo

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LEVEL TESTING FRIDAY

Feb

27

2015

Building strength and having fun - Vicky is all smiles!!

Building strength and having fun – Vicki is all smiles!!

CrossFit Auckland

LEVEL TESTING DAY

  • Pick something out of your CFAK diary and attack it!

Post results to comments.

CFAK QuickFit WOD

CONDITIONING
For as long as you can continue, up to 15 minutes:

  • 1 muscle-up every 15 seconds

OR

  • 10 pull-ups and 10 dips every minute

Post results to comments. 

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THURSDAY

Feb

26

2015

It's Weightlifting Thursday at CrossFit Auckland!

It’s Weightlifting Thursday at CrossFit Auckland! Here’s Garth on the lifting platform at the 2014 Battle of the Fittest.

Photo Courtesy of Cindy McMurtrie

CrossFit Auckland WOD

WEIGHTLIFTING
A. Every 90 second x 7 sets:

  • 3 Snatches (full squat) 65%

B. Every 2min x 7sets:

  • 3 Clean & Jerks 65%

No touch and go reps. 

Post results to comments.

Supplementary

Active Recovery

  • Swim/Row/AirDyne/Bike/Hike for 20- 30 minutes at easy, 60-70% effort.

CFAK QuickFit WOD

STRENGTH

  • Back Squat 90% x 1 x 7.

Post results to comments.

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WEDNESDAY

Feb

25

2015

Have you ever felt absolutely knackered post workout?

Giving it your all?  Then you know how it is to feel absolutely knackered post workout?

CrossFit Auckland WOD

A. CONDITIONING
For time:

  • Row 1km
  • 30 Hang Power Cleans 60/42.5kg
  • 30 Chest to Bar Pull-ups

Rest exactly 5 minutes, then…

B. CONDITIONING
EMOM 10:

Odds:

  • 7 Push Press 35/25kg
  • 7 Box Jumps 24/20″

Evens:

  • 7 Toes to Bar
  • 7 Target Burpees

Post results to comments.

Supplementary

ENDURANCE
At least three hours before or after WOD:

  • Run 5km AQAP

Post results to comments.

CFAK QuickFit WOD

CONDITIONING
7 Rounds for time:

  • 5 Deadlifts 100/70kg
  • 10 Lateral Bar Burpees

Post results to comments.

Happy Birthday Damon & Edward!!

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