Friday 27 September

I want to introduce the next major sponsor of Spring Challenge 2013.

Columbus Coffee Merton East owners Dannee and Jigisha Patel have been strong supporters of CrossFit NZ since they first opened.   And it wasn’t very long after that, that we had them both in here getting their WOD on…..

They’ve made it easy for the hungry CrossFitter to get a healthy meal after a tough workout, you can get the best breakfast in town there, eggs, bacon, avocado, kumara, steak, and plenty of veggies always on offer, along with one of the only places in town to offer bulletproof coffees.   I eat there so often I now have a meal named after me…..  try the Daz’s Special if ever particularly hungry.

Here’s what they have very kindly offered you good folk:

– CFNZ meal loyalty cards. (buy 5 meals from the CFNZ menu and get the 6th meal for half price)
– A $100 voucher to the winning team of the Spring Challenge, so that you can have a celebratory victory meal.
– Want a meal named after your team?!  During the challenge, we’ll be asking each team to come up with their own healthy meal option.  The best one will be placed on the Columbus menu!!

Thanks for your support guys!

HAPPY BIRTHDAY LOGAN BRETT!

POWER

Halting Snatch Deadlift + Hang Snatch

(Pull barbell to just above knee, pause for a 2sec count, keeping lots of tension on the lats, pulling the bar close and then stand, rebrace at the top and perform hang snatch)

EM for 15 sets, add weight as needed

Then,

10 Deadlifts 100/70kg

50 double unders

3 rounds

S+C

Halting Snatch Deadlift + Hang Power Snatch + OH Squat (optional)

EM for 15 sets

Then,

15 Russian Swings

10 Racked Walking Lunges

5 rounds