Friday 27th February 2015

One of the major thing CrossFit prides itself on is the amazing communities and ‘families’ that WODding together creates. We don’t just come to the box to do a workout, we could go anywhere for that. We come to the Health101 and West Auckland to catch up with our friends and make new friends! Have friendly competitive banter between nemesis’, be motivated by your coach and peers, push yourselves alongside your peers. Get special one-on-one attention and walk away having learnt something new- be it about a movement or about yourself!
One thing we would like you all to focus on over the next few weeks (and then just make it an everyday ‘thing’) is making sure you support every single person to the finish line. No one finishes last at our boxes. Some WOD’s you might kick butt on and want to give yourself a sneaky hi-5, others might kick your butt! What is great is having a strong community by your side when they do. If your a ninja and finish your WOD a few minutes before everyone else, take a few moments to catch your breath, then get amongst everyone else and cheer them on! Don’t pack away your gear until the whole class has finished. Just like these guys are doing for Ryan, we all know how much Ryan loves Sit Ups (haha). We have such an awesome group of people, you are all amazing, share your amazingness around.
PS. the perfect chance to utilise your cheering skills is this Saturday at West when we have lots of members competing in the CrossFit Open. Even if your not entered, come down and give them some extra motivation!

Strength
Back Squat – you have 18 min to build to 3 RM
at 18min – perform 20 reps at 50% of 3RM

W.O.D
4 rounds
100 DU
15 Burpees