Congratulations on Ryan’s new 82.5kg Squat Snatch PB! 

Not bad buddy!

It’s way easier than you think!

Try it and just see how amazing you will feel after just 4 days :)

A big shout out to all the amazing and very talented students from NZIS!!! Ryan and I loved every minute of coaching you guys and hope to see you all in the near future

Tonights Workout is dedicated to WILLIE HAMILTON - We’ll miss you buddy - good luck with your move to Christchurch

We thought we’d make it a good WOD to remember us by :)

18 min AMRAP

12 Toes to Bar

9x 25kg elevated pushup

6 KB one arm clean and press 16/24

20kg/30kg Mt Vic Lookout run for time! I bet that built up a nice apetite!

Nightmare on Kent terrace
21-15-9
Turkish get ups 16/24
Wall climbs

1km run in between

If CrossFit isn’t for you, why not try THIS!!!

HAVE         YOUR        SAY :)

For the next week, what would you like to see information on?

• nutrition and how to balance a meal - what you should be having and how much of it should you be having in order to speed up your metabolism and burn of as much fat as possible
• exercise - routines, programs and how to build lean muscle and BLAST FAT
• Supplements - should I be taking supplements? Are they safe and what are the best kind
• OTHER…any other suggestion you may have :)

Help me out darling Tumblr’s, I’d love to see what you want to know more about

Over and out x