https://www.crossfit09.co.nz/blog daily 0.75 2019-12-19 https://www.crossfit09.co.nz/blog/2018/3/6/exercise-dont-exorcise monthly 0.5 2018-11-21 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5a9f200bf9619a03dd299b55/1520377871627/camille_balls.jpg Blog - EXERCISE DON’T EXORCISE https://www.crossfit09.co.nz/blog/2018/10/17/go-hard-or monthly 0.5 2018-11-22 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bc6d55bf4e1fc89e001e044/1539757422189/Pat+Sled+Pull.jpg Blog - GO HARD OR.. https://www.crossfit09.co.nz/blog/2018/10/17/oblivious-to-potential monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bc6db081905f466b342a5f5/1539758869732/Nikki+Skin+the+Cat.jpg Blog - OBLIVIOUS TO POTENTIAL https://www.crossfit09.co.nz/blog/2018/11/8/are-you-wearing-blinkers monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be493410e2e7232f4836690/1541706577808/ Blog - ARE YOU WEARING BLINKERS? https://www.crossfit09.co.nz/blog/2018/10/28/coach-imtiaz monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4954c4fa51a76a9df44bd/1541707112043/Leon_rings.jpg Blog - COACH IMTIAZ https://www.crossfit09.co.nz/blog/2018/9/23/seek-inefficiency monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be495fc575d1fa646af79be/1541707263759/ Blog - SEEK INEFFICIENCY https://www.crossfit09.co.nz/blog/2018/9/30/your-warmup-is-our-workout monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be496c78a922d73763ebfa1/1541707475166/ Blog - YOUR WARMUP IS OUR WORKOUT…. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be496d6b8a04579202ed588/1541707489464/Screen-Shot-2018-09-30-at-5.31.19-pm-600x400.png Blog - YOUR WARMUP IS OUR WORKOUT…. https://www.crossfit09.co.nz/blog/2018/9/23/in-and-out-of-the-gym monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be497530ebbe8ca34d2cbd8/1541707611940/09crew.jpg Blog - IN AND OUT OF THE GYM https://www.crossfit09.co.nz/blog/2018/9/16/one-kick-not-10000 monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be497be88251b5eb7bfc64a/1541707724612/ Blog - ONE KICK, NOT 10,000 https://www.crossfit09.co.nz/blog/2018/9/9/dysfunctional-relationships-with-movement monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4981dcd8366ddf183f320/1541707814075/nick_front-rack.jpg Blog - DYSFUNCTIONAL RELATIONSHIPS WITH MOVEMENT https://www.crossfit09.co.nz/blog/2018/9/2/modelactors monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be498bb8a922d73763ee2d9/1541707968566/krista_coach-1024x683.jpg Blog - MODEL/ACTORS…. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be499181ae6cfe0e1a44991/1541708091875/Untitled-design-2.jpg Blog - MODEL/ACTORS…. https://www.crossfit09.co.nz/blog/2018/8/19/screw-up monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be499cfc2241bff7451ef5d/1541708250665/aum_ropeclimb.jpg Blog - SCREW UP https://www.crossfit09.co.nz/blog/2018/8/12/it-starts-with-being-wrong monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be49a35b8a04579202f1be3/1541708352228/hingerow.jpg Blog - IT STARTS WITH BEING WRONG https://www.crossfit09.co.nz/blog/2018/8/5/go-backwards monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be49aa2575d1fd165f1cdff/1541708454436/image1.png Blog - GO BACKWARDS.. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be49a8c2b6a28271ff65653/1541708439476/gary.jpg Blog - GO BACKWARDS.. https://www.crossfit09.co.nz/blog/2018/8/26/routine-and-repetition monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be49b0f562fa7c0473b2562/1541708564747/40030578_10156414403340482_5615296811804655616_n.jpg Blog - ROUTINE AND REPETITION https://www.crossfit09.co.nz/blog/2018/11/8/cant-dance-wont-dance monthly 0.5 2018-11-08 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be49b5a032be4b6874160a6/1541708643003/kim_frontsquat.jpg Blog - CAN’T DANCE, WON’T DANCE? https://www.crossfit09.co.nz/blog/2018/7/22/put-back-what-you-take-out monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4d4a703ce644071fc4f8e/1541723316818/morgs-533x400.jpg Blog - PUT BACK WHAT YOU TAKE OUT https://www.crossfit09.co.nz/blog/2018/7/15/training-when-its-tough monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4d4fd562fa7f29aa129ac/1541723396329/roxni-600x400.jpg Blog - TRAINING WHEN IT’S TOUGH https://www.crossfit09.co.nz/blog/2018/7/8/words-to-avoid monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4d545f950b797268de2b0/1541723480800/george-1024x706.jpg Blog - WORDS TO AVOID…. https://www.crossfit09.co.nz/blog/2018/7/8/if-you-need-deadlines-to-do-your-best-work monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4d5f5b8a045d3335f6fdd/1541723646060/gigi.jpg Blog - “IF YOU NEED DEADLINES….... to do your best work… https://www.crossfit09.co.nz/blog/2018/6/24/pain-reflection-progress monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4d69403ce644071fc6a7f/1541723823113/crew-and-KBs.jpg Blog - PAIN + REFLECTION = PROGRESS https://www.crossfit09.co.nz/blog/2018/6/17/not-so-broad monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4d81f21c67cbfe4f40dd7/1541724195899/monica.jpg Blog - NOT SO BROAD…… https://www.crossfit09.co.nz/blog/2018/6/10/light-yourself-on-fire monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4da2c032be4115c3efd5c/1541724725753/jerk.jpg Blog - LIGHT YOURSELF ON FIRE https://www.crossfit09.co.nz/blog/2018/6/3/discomfort-vs-meaning monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4da88562fa7f29aa16b75/1541724816108/ Blog - DISCOMFORT VS MEANING https://www.crossfit09.co.nz/blog/2018/5/27/emotional-work monthly 0.5 2018-11-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be4daee1ae6cffa23025a05/1541724914004/ Blog - EMOTIONAL WORK https://www.crossfit09.co.nz/blog/2011/11/13/community-rocks monthly 0.5 2018-11-09 https://www.crossfit09.co.nz/blog/2018/11/10/compounding-fitness monthly 0.5 2018-11-10 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be762d1758d463fccb80ff5/1541890778657/29496349_1701581293234207_7468200438362275840_o-1024x683.jpg Blog - COMPOUNDING FITNESS https://www.crossfit09.co.nz/blog/2018/5/13/the-fine-details monthly 0.5 2018-11-10 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be7636d70a6ad6a48f71a80/1541890930059/rack-press.jpg Blog - THE FINE DETAILS… https://www.crossfit09.co.nz/blog/2018/5/6/intimidation-factor monthly 0.5 2018-11-14 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5be763d41ae6cfbdd79cf697/1541891033518/deady.jpg Blog - INTIMIDATION FACTOR… https://www.crossfit09.co.nz/blog/2011/11/13/join-our-community monthly 0.5 2018-11-18 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf0facbc2241b40fbf6074b/1542519556766/09-intro-pic.jpg Blog - JOIN OUR COMMUNITY https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf0fa7eb8a0450cc3cab12c/1542519426330/ Blog - JOIN OUR COMMUNITY Yes we even make the most of Halloween!! Superman won the most 'workout friendly' outfit! https://www.crossfit09.co.nz/blog/2018/4/29/process-vs-outcome monthly 0.5 2018-11-18 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf0fc1188251b677df32a71/1542519828431/ Blog - PROCESS VS OUTCOME https://www.crossfit09.co.nz/blog/2018/4/22/avoiding-failure monthly 0.5 2018-11-18 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf0fcc588251b677df33035/1542520012229/Eloise.jpg Blog - AVOIDING FAILURE… https://www.crossfit09.co.nz/blog/2018/4/15/we-know-enough monthly 0.5 2018-11-18 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf0fd1a70a6ad8a5c8395c5/1542520091990/ Blog - WE KNOW ENOUGH… https://www.crossfit09.co.nz/blog/2018/4/8/you-dont-know monthly 0.5 2018-11-18 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf0fd7b4d7a9cecabb6e56e/1542520193660/rick-and-pinny.jpg Blog - YOU DON’T KNOW… https://www.crossfit09.co.nz/blog/2018/4/8/open-and-closed monthly 0.5 2018-11-18 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf0fdc4575d1f96f70e3ec0/1542520269186/grey_dead-1024x683.jpg Blog - OPEN AND CLOSED https://www.crossfit09.co.nz/blog/2018/2/25/everythings-related monthly 0.5 2018-11-21 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf44ce00ebbe8893998db76/1542737125413/ Blog - EVERYTHING’S RELATED https://www.crossfit09.co.nz/blog/2018/3/18/low-hanging-fruit monthly 0.5 2018-11-21 https://www.crossfit09.co.nz/blog/2018/11/11/the-journey-never-ends monthly 0.5 2018-11-21 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf4b54caa4a99e093b0b6e1/1542763857190/camille_javelin.jpg Blog - THE JOURNEY NEVER ENDS… https://www.crossfit09.co.nz/blog/2018/2/25/scale-your-fitspo monthly 0.5 2018-11-21 https://www.crossfit09.co.nz/blog/2018/2/18/weighed-and-found-wanting monthly 0.5 2018-11-21 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf4b69e88251bf3d7e9f9a2/1542764192869/john_and_supporters-533x400.jpg Blog - WEIGHED AND FOUND WANTING… This is solidarity and support, not judgment. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf4b6b3032be4a3fb793fe1/1542764219469/knights_tale-600x337.png Blog - WEIGHED AND FOUND WANTING… This is NOT what you'd experience during a tough workout...... https://www.crossfit09.co.nz/blog/2011/11/27/our-mission monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/our-mission monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/crossfit-regionals monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/coach-profile monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/athlete-profile monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/athlete-award monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/transformations monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/about-crossfitnz monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/schedule-amp-prices monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/free-trial monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/4-week-intro monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/coaches monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/community monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/image-format-post monthly 0.5 2018-11-22 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf6890203ce64e76cf84576/1542883588502/feb12.jpg Blog - IMAGE FORMAT POST https://www.crossfit09.co.nz/blog/2018/11/22/gallery-post-format monthly 0.5 2018-11-22 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/5bf68a50575d1f90eb5f9f48/5bf68a508a922de88eb73ad0/1542883923243/feb+19+1.jpg Blog - GALLERY POST FORMAT https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/5bf68a50575d1f90eb5f9f48/5bf68a5103ce64e76cf8515b/1542883924728/feb19+2.jpg Blog - GALLERY POST FORMAT https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/5bf68a50575d1f90eb5f9f48/5bf68a5289858391638fa73d/1542883924563/feb19+3.jpg Blog - GALLERY POST FORMAT https://www.crossfit09.co.nz/blog/2018/11/22/audio-post-format monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/video-post-type monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/youtube-video monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/vimeo-video monthly 0.5 2018-11-22 https://www.crossfit09.co.nz/blog/2018/11/22/lorem-ipsum-dolor-sit monthly 0.5 2018-11-22 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf6900340ec9ad4337e72c3/1542885386494/1.jpg Blog - LOREM IPSUM DOLOR SIT https://www.crossfit09.co.nz/blog/2018/2/11/lets-do-this-forever monthly 0.5 2018-11-24 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf84d28562fa7c95dd15fc6/1542999339533/ Blog - LET’S DO THIS FOREVER… https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bf84d504d7a9c8adb17625f/1542999379879/seagal-326x400.jpg Blog - LET’S DO THIS FOREVER… Action hero Steven Seagal - might make crappy movies, but he dedicated his life to the mastery of aikido, becoming the first foreigner to operate an aikido school in Japan.... https://www.crossfit09.co.nz/blog/2018/2/4/too-this-too-that monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbd1ae575d1f90eb9bc909/1543229876664/hs-600x336.jpg Blog - TOO THIS, TOO THAT… https://www.crossfit09.co.nz/blog/2018/1/21/just-start monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbe1520ebbe88c33b0fdad/1543233891771/imti-685x1024.jpg Blog - JUST START https://www.crossfit09.co.nz/blog/2018/1/7/dont-just-earn-it-to-spend-it monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbe27103ce64e76c3532ff/1543234357389/elouise.jpg Blog - DON’T JUST EARN IT TO SPEND IT. https://www.crossfit09.co.nz/blog/2018/11/11/waking-up-easier monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbe3f50e2e7260250d6766/1543234836868/09-crew.jpg Blog - WAKING UP EASIER.. https://www.crossfit09.co.nz/blog/2018/11/18/prd-our-affiliates monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbe5dc2b6a28e7ef4bd3ca/1543235038600/09crew+%281%29.jpg Blog - PR’D OUR AFFILIATES… Media site The Morning Chalk Up, recently published an article about the growth of CrossFit affiliates outside its birth place of the USA. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbe5f48a922de88ef436c9/1543235062676/ Blog - PR’D OUR AFFILIATES… *from The Morning Chalk Up https://www.crossfit09.co.nz/blog/2018/11/25/pleasure-vs-satisfaction monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbe7f2c2241bd5011f1e4e/1543235578537/celine.jpg Blog - PLEASURE VS SATISFACTION https://www.crossfit09.co.nz/blog/2017/12/17/evolution monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbe9de4fa51a471a80f6b8/1543236066206/Squad-533x400.jpg Blog - EVOLUTION https://www.crossfit09.co.nz/blog/2017/12/10/no-off-season-in-life monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbeac570a6ad835e7be4b3/1543236297213/ Blog - NO OFF-SEASON IN LIFE https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbead5758d46cefdea38f6/1543236314383/no-off-season.jpg Blog - NO OFF-SEASON IN LIFE Oh look it IS on a t-shirt.... https://www.crossfit09.co.nz/blog/2017/12/3/revisiting-consistency monthly 0.5 2018-11-26 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfbeb340e2e7260250db280/1543236409119/23631908_1579632502095754_8898809640209320152_o.jpg Blog - REVISITING CONSISTENCY https://www.crossfit09.co.nz/blog/2017/11/26/what-if-the-journey-was-harder monthly 0.5 2018-11-27 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfcdac58a922dc360c96324/1543297741166/ Blog - WHAT IF THE JOURNEY WAS HARDER…? A four hour hike with Nick this morning, sure made lunch taste ama https://www.crossfit09.co.nz/blog/2017/11/19/work-like-a-ceo monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed157898583e446aae33e/1543426411134/Screen-Shot-2017-11-19-at-6.17.27-pm-600x363.png Blog - WORK LIKE A CEO https://www.crossfit09.co.nz/blog/2017/11/12/heathy-vs-wealthy monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed1ccb8a0454fd744da06/1543426514179/ Blog - HEATHY VS WEALTHY…. https://www.crossfit09.co.nz/blog/2017/11/5/youll-be-fine monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed27c0e2e72c8603b2559/1543426690382/barrells-600x400.jpg Blog - YOU’LL BE FINE https://www.crossfit09.co.nz/blog/2017/10/29/why-would-you-do-that monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed2b2032be43d10a12b54/1543426741338/aum_keg.jpg Blog - WHY WOULD YOU DO THAT? https://www.crossfit09.co.nz/blog/2017/10/22/always-grateful monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed3782b6a286a01fe9d03/1543426942046/johnny_liu.jpg Blog - ALWAYS GRATEFUL https://www.crossfit09.co.nz/blog/2017/10/15/hows-the-consistency monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed3e34d7a9c37d6f35e98/1543427046558/ Blog - HOW’S THE CONSISTENCY…? https://www.crossfit09.co.nz/blog/2017/10/8/lift-lighter-to-get-stronger monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed49740ec9a854cc15bb2/1543427229106/ Blog - LIFT LIGHTER TO GET STRONGER? https://www.crossfit09.co.nz/blog/2017/10/8/just-is-an-average-word monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed55d0ebbe8357ea76555/1543427428866/angie.jpg Blog - JUST IS AN AVERAGE WORD https://www.crossfit09.co.nz/blog/2017/10/1/thoroughbred-training monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed709f950b7110e7e547e/1543427860462/split_snatch.jpg Blog - THOROUGHBRED TRAINING https://www.crossfit09.co.nz/blog/2017/9/24/crossfitting-slow monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed76fcd83664a295a18fa/1543427995387/fred_dead-533x400.jpg Blog - CROSSFITTING SLOW…. https://www.crossfit09.co.nz/blog/2017/9/17/its-pr-week monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfed9e1352f53c7caeb423c/1543428594244/meena.jpg Blog - IT’S PR WEEK https://www.crossfit09.co.nz/blog/2017/9/10/mastery-above-all-else monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfeda43758d464b1f8e82b4/1543428683577/adam_anton_masters-533x400.jpg Blog - MASTERY ABOVE ALL ELSE https://www.crossfit09.co.nz/blog/2017/9/3/the-crossfit-dad monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfeda9c032be47376d4c896/1543428811552/Screen-Shot-2017-09-03-at-7.32.46-pm.png Blog - THE CROSSFIT DAD https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfeda8c575d1f27b61abada/1543428752045/angry_nick-266x400.jpg Blog - THE CROSSFIT DAD https://www.crossfit09.co.nz/blog/2017/8/27/dont-play-it-safe monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfedb00575d1f27b61ac4dc/1543428867902/ Blog - DON’T PLAY IT SAFE Rope climbs can be scary. That's why we do them. https://www.crossfit09.co.nz/blog/2018/11/28/not-much-fun monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfedb518a922d8510f8ab81/1543428952120/vault.jpg Blog - NOT MUCH FUN https://www.crossfit09.co.nz/blog/2017/8/13/weak-whys-wont-work monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfedb91032be47376d4dd97/1543429018857/TTPsquat-533x400.jpg Blog - WEAK ‘WHYS’ WONT WORK https://www.crossfit09.co.nz/blog/2017/8/6/no-training-history-no-gain monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfedbd321c67c3e9aef4b08/1543429080293/ Blog - NO TRAIN(ING HISTORY), NO GAIN https://www.crossfit09.co.nz/blog/2017/7/30/dont-try-to-dominate-your-horse monthly 0.5 2018-11-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bfedc20032be47376d4e673/1543429158173/IMG_7246-533x400.jpg Blog - DON’T TRY TO DOMINATE YOUR HORSE When the horse knows it has a rookie rider, lots of grass is eaten..... https://www.crossfit09.co.nz/blog/2017/7/23/aint-no-app-for-that monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff558f40ec9a498d221687/1543460265224/dubs_hs.jpg Blog - AINT NO APP FOR THAT… No app is going to teach you double skips and handstands.... https://www.crossfit09.co.nz/blog/2017/7/16/must-do-morning-mobility monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff56710e2e72f96188b919/1543460471848/dawndemons-600x400-600x400.jpg Blog - MUST DO MORNING MOBILITY Who has two thumbs and loves getting up at crazy o’clock? The Dawn Demons! https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff565f562fa76693959c38/1543460454729/nick_farmers.jpg Blog - MUST DO MORNING MOBILITY https://www.crossfit09.co.nz/blog/2017/7/9/average-is-an-elite-goal monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff57321ae6cff49793d6a9/1543460663374/handstand.jpg Blog - AVERAGE IS AN ELITE GOAL https://www.crossfit09.co.nz/blog/2017/7/2/if-fitness-was-like-iceskating monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff58166d2a7354cab9c553/1543460897403/blades-glory-600x351.jpg Blog - IF FITNESS WAS LIKE ICESKATING https://www.crossfit09.co.nz/blog/2017/6/18/so-cushy monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff589a4ae237610fd769e6/1543461026900/ben_squat.jpg Blog - SO CUSHY…. https://www.crossfit09.co.nz/blog/2017/6/11/good-vs-horrid monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff58f103ce64a53af19a44/1543461108858/ Blog - GOOD VS HORRID https://www.crossfit09.co.nz/blog/2017/6/4/on-the-decline monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff59304d7a9ced32b91c65/1543461172318/steve_sumo.jpg Blog - ON THE DECLINE…. https://www.crossfit09.co.nz/blog/2017/5/28/intensity-is-relative monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff595e88251b65de141e89/1543461221025/craig_carry.jpg Blog - INTENSITY IS RELATIVE https://www.crossfit09.co.nz/blog/2017/5/21/dont-wish-for-it-want-it monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff59d01ae6cff49793fd65/1543461335783/ Blog - DON’T WISH FOR IT, WANT IT. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff59e54d7a9ced32b9266f/1543461353581/ Blog - DON’T WISH FOR IT, WANT IT. https://www.crossfit09.co.nz/blog/2017/5/14/delayed-gratification monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5a1503ce64a53af1ac64/1543461405195/warwick.jpg Blog - DELAYED GRATIFICATION… https://www.crossfit09.co.nz/blog/2017/5/7/birthday-time monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5a5d758d466f3532728d/1543461484212/ Blog - BIRTHDAY TIME.. https://www.crossfit09.co.nz/blog/2017/4/30/got-a-goal-how-are-you-getting-there monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5a9e562fa7669395d7b4/1543461540663/meena_pullup.jpg Blog - GOT A GOAL? HOW ARE YOU GETTING THERE? https://www.crossfit09.co.nz/blog/2017/4/23/you-too-could-be-fitter-in-just-one-workout monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5b2d4fa51ab7574a71d2/1543461699325/nick_suitcase.jpg Blog - YOU TOO, COULD BE FITTER IN JUST ONE WORKOUT… Nick is strong as an ox, which is why he works hard on his running. https://www.crossfit09.co.nz/blog/2017/4/16/deeper-practicemore-results monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5b98aa4a9947645e3251/1543461791797/17992045_10156166476728508_6439377423310144448_n.jpg Blog - DEEPER PRACTICE…MORE RESULTS https://www.crossfit09.co.nz/blog/2017/4/16/baseline-time monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5bf80e2e72f961890a91/1543461883427/ Blog - BASELINE TIME!! https://www.crossfit09.co.nz/blog/2017/3/26/open-and-out monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5c5940ec9a498d2276d6/1543461981553/ Blog - OPEN AND OUT… https://www.crossfit09.co.nz/blog/2017/3/19/move monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5d7a8a922da647e140cd/1543462273476/robyn_m_ski.jpg Blog - MOVE Robyn might be eligible for a SuperGold travel card, but she still carves up the slopes! https://www.crossfit09.co.nz/blog/2017/3/12/relative-intensity monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5efa6d2a7354caba1ec9/1543462654020/ Blog - RELATIVE INTENSITY https://www.crossfit09.co.nz/blog/2017/1/29/open-hours monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5f4c4d7a9ced32b96bd5/1543462749520/gentspostwod-600x400.jpg Blog - OPEN HOURS…. The best part is the laughs and replays afterwards.... https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5f7a4d7a9ced32b96e03/1543462781553/kaz13.4-600x400.jpg Blog - OPEN HOURS…. Want to find some focus? Enter The Open! https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5f334fa51ab7574aa3f3/1543462711076/ Blog - OPEN HOURS…. https://www.crossfit09.co.nz/blog/2018/11/28/dont-make-it-a-contest monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff5fca4ae237610fd7cb24/1543462860391/purva.jpg Blog - DON’T MAKE IT A CONTEST… https://www.crossfit09.co.nz/blog/2017/12/17/is-frequent-fitness-more-effective monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff605f4d7a9ced32b97a29/1543463017580/ Blog - IS FREQUENT FITNESS MORE EFFECTIVE? https://www.crossfit09.co.nz/blog/2016/12/4/love-the-bad-days monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff60b14fa51ab7574ab775/1543463095639/ Blog - LOVE THE ‘BAD’ DAYS. https://www.crossfit09.co.nz/blog/2016/11/27/find-a-way-to-not-stop monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff62fa1ae6cff497947a03/1543463685331/IMG_7001-1024x768.jpg Blog - FIND A WAY TO NOT STOP Carol on the peak of the pyramid, on the peak of the mountain, on the peak of life! https://www.crossfit09.co.nz/blog/2016/11/20/finish-at-the-finish monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff6352c2241b6aaa7ef6e0/1543463771333/bentrow.jpg Blog - FINISH AT THE FINISH.. Did the bar touch your body on bent rows today? Or just come close? https://www.crossfit09.co.nz/blog/2016/11/13/pause-to-learn-not-to-lift monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff63b61ae6cff497948427/1543463870904/ Blog - PAUSE TO LEARN, NOT TO LIFT https://www.crossfit09.co.nz/blog/2018/11/29/vn8dq7pad2qv5yuspslbgc9ynqhe94 monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff933e575d1fcc094b2a7a/1543476040117/1.jpg Blog - ETIAM COMMODO CONVALLIS https://www.crossfit09.co.nz/blog/2016/11/13/making-an-easy-million monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff770c0e2e7287055e581e/1543468818147/joe_pushup.jpg Blog - MAKING AN EASY MILLION…. https://www.crossfit09.co.nz/blog/2016/12/4/silver-linings-playbook monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff77414fa51ab7574bbde0/1543468869908/ Blog - SILVER LININGS PLAYBOOK https://www.crossfit09.co.nz/blog/2016/10/30/gqqxn3a9g1a8aem1bps9eo3pmzkcsp monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff7793f950b78de3b74794/1543468950120/ Blog https://www.crossfit09.co.nz/blog/2016/10/23/just-is-such-an-average-word monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff78060e2e7287055e661c/1543469071765/camille.jpg Blog - JUST IS SUCH AN AVERAGE WORD… https://www.crossfit09.co.nz/blog/2016/10/16/these-are-currently-the-primary-plaforms-in-support-of-cheating-upon-roblox monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2016/10/9/gratitude-more-than-getting-cool-presents monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff91a6562fa7fa69bec2d1/1543475634191/ludo.jpg Blog - GRATITUDE. MORE THAN GETTING COOL PRESENTS. https://www.crossfit09.co.nz/blog/2016/10/2/know-your-numbers monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff92554ae23717f2ea22c5/1543475803475/emily_clean.jpg Blog - KNOW YOUR NUMBERS https://www.crossfit09.co.nz/blog/2018/11/29/etiam-dictum-egestas monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff99508a922d27dab88b22/1543477594362/2.jpg Blog - ETIAM DICTUM EGESTAS https://www.crossfit09.co.nz/blog/2018/11/29/phasellus-fringilla monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bff9d6b575d1fcc094b6cba/1543478641675/3.jpg Blog - PHASELLUS FRINGILLA https://www.crossfit09.co.nz/blog/2018/11/29/03092013 monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2018/11/29/rcf09-grand-opening-this-saturday monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2018/11/29/donec-tempor-libero monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffa287cd8366b036c0b535/1543479951148/4.jpg Blog - DONEC TEMPOR LIBERO https://www.crossfit09.co.nz/blog/2018/11/29/wednesday-6-march monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2018/11/29/thanks monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2018/11/29/first-official-week monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2018/11/29/man-test monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2018/11/29/meet-krista monthly 0.5 2018-11-29 https://www.crossfit09.co.nz/blog/2016/9/25/an-easy-life-is-not-one-of-envy monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffe9426d2a73dea0e1bd14/1543498066326/Handstands-09.jpg Blog - AN EASY LIFE IS NOT ONE OF ENVY This kind of stuff takes a while to master....good thing these awesome folks have made time..... https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffe96f4d7a9caafdf3039d/1543498097493/kid_blackbelt-600x338.jpg Blog - AN EASY LIFE IS NOT ONE OF ENVY https://www.crossfit09.co.nz/blog/2016/9/18/are-you-a-metcon-martyr monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffe9be0ebbe8bc1dd3e99f/1543498186515/elias-600x337.png Blog - ARE YOU A METCON MARTYR?? https://www.crossfit09.co.nz/blog/2016/9/11/use-your-fitness monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffea1c4ae23717f2eced3e/1543498279168/HaleakalaHandstand-600x338.png Blog - USE YOUR FITNESS https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffea0621c67c6dc0205bf5/1543498252508/ Blog - USE YOUR FITNESS https://www.crossfit09.co.nz/blog/2016/9/4/competing-doesnt-mean-competition monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffea6b0ebbe8bc1dd3f001/1543498350465/ Blog - COMPETING DOESN’T MEAN COMPETITION https://www.crossfit09.co.nz/blog/2016/9/4/real-fitness monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffeaa8898583c8b7642f32/1543498416265/CFNZ_competition-1024x1024.jpg Blog - REAL FITNESS From day 1, we've done ok with the whole competitive exercising thing.... https://www.crossfit09.co.nz/blog/2016/8/28/strong-not-skinny monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffeb1b6d2a73dea0e1ce57/1543498532133/weakpeople.jpg Blog - STRONG NOT SKINNY https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffeb3d758d46f9678bcef3/1543498562617/fat-vs-weight-body-3-resize.jpg Blog - STRONG NOT SKINNY Weigh more but smaller?!!? How the?? Muscle weighs more, but takes up less room! https://www.crossfit09.co.nz/blog/2016/8/21/you-in-control monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffeb9d0ebbe8bc1dd3fbd8/1543498661645/14054023_10155201643818508_6963963940544552982_n.jpg Blog - YOU IN CONTROL?? https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffebae575d1fcc094dff98/1543498674196/rings.jpg Blog - YOU IN CONTROL?? Just a little static strength needed here..... https://www.crossfit09.co.nz/blog/2016/8/21/technique-vs-intensity monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffecb8898583c8b764444a/1543498947154/ Blog - TECHNIQUE VS INTENSITY…. https://www.crossfit09.co.nz/blog/2016/8/14/lifeyears- monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffed97f950b78de3bb2a8e/1543499168250/13612206_10154270472640482_7216839174041937281_n.jpg Blog - LIFE/YEARS = ?? https://www.crossfit09.co.nz/blog/2016/8/7/fall-down-to-warm-up monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5bffedfa8a922d27dabb5076/1543499303458/invert.jpg Blog - FALL DOWN TO WARM UP… https://www.crossfit09.co.nz/blog/2016/7/31/how-do-i-scale-thee monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0032ed898583b083833a7f/1543516915513/trace_nznats.jpg Blog - HOW DO I SCALE THEE? Congrats Coach Tracey on the win at Taurus NZ Nationals!! https://www.crossfit09.co.nz/blog/2016/7/24/outliers-and-averages monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0033af21c67c5d07f48964/1543517106429/ Blog - OUTLIERS AND AVERAGES https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00335070a6ad15d0f08ad2/1543517043140/history-of-crossfit-games.jpg Blog - OUTLIERS AND AVERAGES https://www.crossfit09.co.nz/blog/2016/7/17/making-mobility-mandatory monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0034cb4fa51a61ca582e42/1543517394182/nick_oh_situp.jpg Blog - MAKING MOBILITY MANDATORY Nick is showing some great overhead mobility here! https://www.crossfit09.co.nz/blog/2016/7/10/a-long-road monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00357a0ebbe8ab3f93adec/1543517595438/Screen-Shot-2016-07-10-at-8.38.54-pm.png Blog - A LONG ROAD.. Amazing work from Harriet at the Invitational on the weekend! https://www.crossfit09.co.nz/blog/2016/7/3/pinching-pennies-on-paleo monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00369c0e2e72bd509060b0/1543518028694/steve_suitcase.jpg Blog - PINCHING PENNIES ON PALEO.. https://www.crossfit09.co.nz/blog/2016/6/30/whats-with-fear-of-failure monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00384a4d7a9c98cea5e81b/1543518288897/gareth_bridge.jpg Blog - WHAT’S WITH FEAR OF FAILURE..? https://www.crossfit09.co.nz/blog/2016/6/26/nutrition-cant-we-all-just-get-along monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0038c14ae237fdf27daf9d/1543518406553/09-class.jpg Blog - NUTRITION – CAN’T WE ALL JUST GET ALONG…? https://www.crossfit09.co.nz/blog/2016/6/26/get-your-tires-warm monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00396540ec9afaa914b0d0/1543518573542/ Blog - GET YOUR TIRES WARM! https://www.crossfit09.co.nz/blog/2016/6/19/mobility-for-life monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c003c372b6a28cbf9aec5be/1543519308972/13501799_1108611179197891_562107843813188296_n.jpg Blog - MOBILITY FOR LIFE https://www.crossfit09.co.nz/blog/2016/6/12/black-swan-fitness monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c003c6c0e2e72059844a0fd/1543519344174/ Blog - BLACK SWAN FITNESS So great to see so many 9'ers over at CFNZ's birthday!! https://www.crossfit09.co.nz/blog/2016/5/29/2-years-in-lessons-learned monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c003dff4d7a9ce8fcf04c15/1543519815015/peter_sandbag.jpg Blog - 2 YEARS IN, LESSONS LEARNED.. https://www.crossfit09.co.nz/blog/2016/5/22/focus-your-effort monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c003fbe40ec9a551b9c88ef/1543520199426/steve.jpg Blog - FOCUS YOUR EFFORT… https://www.crossfit09.co.nz/blog/2016/5/15/five-tips-to-maximise-your-mobility monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00410c0e2e72059844f364/1543520528186/ Blog - FIVE TIPS TO MAXIMISE YOUR MOBILITY Slow down and let the LAX ball do its magic... yes it's more uncomfortable, that means it's working... https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c004090cd8366efaa814956/1543520406614/crab.jpg Blog - FIVE TIPS TO MAXIMISE YOUR MOBILITY https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0040a98a922dad8ec38164/1543520432611/nuno_foamroll-600x400.jpg Blog - FIVE TIPS TO MAXIMISE YOUR MOBILITY https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0040d2032be4047f5d45dd/1543520472157/foam-roll-lats-600x400.jpg Blog - FIVE TIPS TO MAXIMISE YOUR MOBILITY Watch out for the lateral edge of your shoulder blade when rolling your lats..... https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00419bcd8366efaa815995/1543520672195/Foam-Roll-Adductor.jpg Blog - FIVE TIPS TO MAXIMISE YOUR MOBILITY And a word to the wise......don't make extended eye contact with anyone while foam rolling your adductors...... https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00413b032be4047f5d4c93/1543520590580/SMR_Lower_Back.jpg Blog - FIVE TIPS TO MAXIMISE YOUR MOBILITY Don't go any lower than your thoracic spine, and keep some semblance of good posture. https://www.crossfit09.co.nz/blog/2016/5/15/todays-regionals-is-yesterdays-games monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00428921c67cb58a2c09ab/1543520916420/ Blog - TODAY’S REGIONALS IS YESTERDAYS GAMES CFNZ's last team trip to Regionals in 2013 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0042d58985830ac8540f98/1543520999873/NZ_notthatshit.jpg Blog - TODAY’S REGIONALS IS YESTERDAYS GAMES https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00430bb8a045136c8b900c/1543521040522/joelene.jpg Blog - TODAY’S REGIONALS IS YESTERDAYS GAMES https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0042b2f950b71427af9dc3/1543520952190/History-of-CrossFit-games+%281%29.jpg Blog - TODAY’S REGIONALS IS YESTERDAYS GAMES https://www.crossfit09.co.nz/blog/2016/5/8/routine-sucks-but-we-need-it-sometimes monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0043800ebbe80602a76a67/1543521157387/ Blog - ROUTINE SUCKS, BUT WE NEED IT SOMETIMES… https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00439e4fa51ab98c513b1a/1543521186706/dawndemons-600x400.jpg Blog - ROUTINE SUCKS, BUT WE NEED IT SOMETIMES… Who has two thumbs and loves getting up at Ridiculous o'clock? These guys! https://www.crossfit09.co.nz/blog/2016/5/8/jon-snow-you-row-nothing monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c004485b8a045136c8ba678/1543521434103/cathy_sled_pull.jpg Blog - JON SNOW, YOU ROW NOTHING…! Cathy working the sled pull. https://www.crossfit09.co.nz/blog/2016/5/8/rolling-deep-with-our-mobility monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0045271ae6cf02642c5882/1543521581598/ Blog - ROLLING DEEP WITH OUR MOBILITY https://www.crossfit09.co.nz/blog/2016/5/1/all-mobility-is-not-created-equal monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00466a8985830ac854542c/1543521903897/nick_ohs.jpg Blog - ALL MOBILITY IS NOT CREATED EQUAL…. https://www.crossfit09.co.nz/blog/2016/5/1/my-warmup-is-your-workout monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0046d7b8a045136c8bd85b/1543522011529/your_workout_is_my_warm_up_t_shirt-r34cfd027b8c3460e898617bf84a7f8d8_va6lr_512.jpg Blog - MY WARMUP IS YOUR WORKOUT…. https://www.crossfit09.co.nz/blog/2016/5/1/run-or-walk monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00477b352f532597cae720/1543522196579/leon_jump.jpg Blog - RUN? OR WALK?? https://www.crossfit09.co.nz/blog/2016/4/17/paying-for-classes monthly 0.5 2018-11-29 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c004d88c2241b982a08f1c8/1543523730798/09onsies.jpg Blog - PAYING FOR CLASSES https://www.crossfit09.co.nz/blog/2016/4/10/limits-not-here monthly 0.5 2018-11-30 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c1782b6a2851f33884c6/1543553403931/ Blog - LIMITS? NOT HERE….. https://www.crossfit09.co.nz/blog/2016/4/3/success-lies-in-the-past-not-the-present monthly 0.5 2018-11-30 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c1e01ae6cf762426f4ca/1543553507969/joelene_regionals-600x345.jpg Blog - SUCCESS LIES IN THE PAST, NOT THE PRESENT…. 2016 Joelene is ramping up her training volume ahead of the Pacific Regionals. Not recommended for 2012 Joelene!! https://www.crossfit09.co.nz/blog/2016/3/27/deload-to-reload monthly 0.5 2018-11-30 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c23021c67c78230801c9/1543553586688/ Blog - DELOAD TO RELOAD https://www.crossfit09.co.nz/blog/2016/3/14/thank-you-coach-krista monthly 0.5 2018-11-30 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c32f21c67c7823080bd1/1543553843924/krista_Lplate.jpg Blog - THANK YOU COACH KRISTA Rocking her L-plate, intern shirt, helping out with a training session for The Blues Super 15 team. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c3534d7a9cbd47ea4040/1543553880659/krista_highfives.jpg Blog - THANK YOU COACH KRISTA She's always the first to get in there with a smile, a high five and something positive to say. https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c284032be4bd1f803c86/1543553809417/krista_scaled_champ.jpg Blog - THANK YOU COACH KRISTA Already showing promise, first place scaled division at Battle Royale 4! https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c373cd8366a73066fb3c/1543553914574/krista_halloween.jpg Blog - THANK YOU COACH KRISTA Always at the coalface, the bottom of the pyramid, doing the work, but having a laugh too! https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c3b3758d46f1d3c4cf9c/1543553975144/ Blog - THANK YOU COACH KRISTA RCF09's opening day, March 2013 https://www.crossfit09.co.nz/blog/2016/3/13/calories-not-for-counting monthly 0.5 2018-11-30 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c00c4124d7a9cbd47ea47b2/1543554070668/09shuttles.jpg Blog - CALORIES – NOT FOR COUNTING… https://www.crossfit09.co.nz/blog/2016/2/28/its-only-cool-once monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c025a0603ce646acb8ae82c/1543657993650/ox_pullup.jpg Blog - IT’S ONLY COOL ONCE….. https://www.crossfit09.co.nz/blog/2016/2/21/open-season monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c025adc562fa71d4c77f78f/1543658212791/ Blog - OPEN SEASON https://www.crossfit09.co.nz/blog/2016/2/24/pursuing-mastery monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c025b53032be4beba1357db/1543658327911/ Blog - PURSUING MASTERY. https://www.crossfit09.co.nz/blog/2016/2/21/the-open-is-coming monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c025c0440ec9a058d563775/1543658507542/kaz13.4-600x400.jpg Blog - THE OPEN IS COMING… Want to find some focus? Enter The Open! https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c025bce4d7a9cb0b6f676a8/1543658450597/ Blog - THE OPEN IS COMING… The first official workout at Reebok CrossFit 09 was The Open 13.1! https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c025be6b8a045e8f43c0751/1543658482142/gentspostwod-600x400.jpg Blog - THE OPEN IS COMING… The best part is the laughs and replays afterwards.... https://www.crossfit09.co.nz/blog/2016/1/10/are-you-into-resolutions monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/12/20/is-perfect-possible monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/12/13/how-often-should-i-train monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/12/6/annual-awards monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/11/22/easy-week monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/11/15/all-the-way monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/11/12/your-real-crossfit-anniversary monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/11/8/rifles-need-oil monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/11/5/eating-elephants-one-spoonful-at-a-time monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/11/1/dont-scale-optimise monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/10/29/winning-or-learning monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/10/28/last-youre-doing-it-wrong monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2018/12/1/a-competitive-gym monthly 0.5 2018-12-04 https://www.crossfit09.co.nz/blog/2015/10/21/first-do-no-harm monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/10/19/do-what-rich-does monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/10/19/mastery-vs-competition monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/10/14/get-up-stand-up monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/10/13/momentum-goes-both-ways monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/10/4/good-nutrition-is-not-a-matter-of-preference monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/9/27/do-the-opposite monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/9/20/dot-com-week monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02bc424ae237fc55dd7bba/1543683144475/ Blog - DOT COM WEEK https://www.crossfit09.co.nz/blog/2015/9/13/spring-challenge-is-in-the-air monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02bccdcd836693d914fd39/1543683281891/ Blog - SPRING (CHALLENGE) IS IN THE AIR… https://www.crossfit09.co.nz/blog/2015/9/6/life-hack-or-shortcut monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02c7a1f950b75aa1c7d83a/1543686054525/frankie.jpg Blog - LIFE HACK OR SHORTCUT? https://www.crossfit09.co.nz/blog/2015/9/6/deload-week monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02c7f30ebbe8bdba6f9b8c/1543686140497/ Blog - DELOAD WEEK https://www.crossfit09.co.nz/blog/2015/8/30/catch-22 monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02c838032be4beba170e7f/1543686212319/ Blog - CATCH – 22 https://www.crossfit09.co.nz/blog/2015/8/23/athlete-profile-david-jack monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/8/23/mechanics-and-consistency-important-but-intensity-rules monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02ccb970a6ad79cd19041e/1543687359260/ Blog - MECHANICS AND CONSISTENCY. IMPORTANT, BUT INTENSITY RULES… https://www.crossfit09.co.nz/blog/2015/8/23/strength-is-broccoli monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02cd08898583a954c4daf4/1543687445308/FullSizeRender-3-1024x768.jpg Blog - STRENGTH IS BROCCOLI….. https://www.crossfit09.co.nz/blog/2015/8/16/imitation-not-always-flattery monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/8/16/athlete-profile-rach-bailey monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/8/18/i-see-weak-people monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/8/17/girl-power-btdt monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02d2c0575d1f6d6b3afaf4/1543688912827/Purva-1024x768.jpg Blog - GIRL POWER? BTDT… https://www.crossfit09.co.nz/blog/2015/8/11/never-enough monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02d30988251b9d3cef6d66/1543688973904/ Blog - NEVER ENOUGH…. https://www.crossfit09.co.nz/blog/2015/8/9/goal-posts-in-the-backyard monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02d33f8a922dd6f31aed12/1543689032920/celine.jpg Blog - GOAL POSTS IN THE BACKYARD?? https://www.crossfit09.co.nz/blog/2015/8/9/the-two-faces-of-crossfit monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02d38470a6ad79cd195176/1543689098455/joelene_jerk.jpg Blog - THE TWO FACES OF CROSSFIT Some amazing Oly lifting from Joelene at the FS Postal comp on Saturday. Backed up with some big powerlifting and a 3rd place finish! https://www.crossfit09.co.nz/blog/2015/8/6/girl-friday-fran monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02d3d6aa4a997cdcf3faf6/1543689183251/64156.png Blog - GIRL FRIDAY – FRAN https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c02d3cc758d46c25c376bad/1543689167159/ Blog - GIRL FRIDAY – FRAN https://www.crossfit09.co.nz/blog/2015/8/2/tbt-athlete-profile-nick-jones monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/8/4/10-000-hours monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c03015070a6ad79cd1bd5fb/1543700821362/ Blog - 10, 000 HOURS.. https://www.crossfit09.co.nz/blog/2015/8/2/side-effects monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0301f3352f53138d302221/1543700985525/ Blog - SIDE EFFECTS… https://www.crossfit09.co.nz/blog/2015/7/30/there-are-no-limits monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0302562b6a280deebc3769/1543701093810/ Blog - THERE ARE NO LIMITS…. https://www.crossfit09.co.nz/blog/2015/7/29/compete-in-something monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/7/28/level-up-your-training monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0302dd6d2a738dea678aaf/1543701222855/sarah.jpg Blog - LEVEL UP YOUR TRAINING https://www.crossfit09.co.nz/blog/2015/7/27/knowledge-shouldnt-stand-still monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/7/26/everything-is-everything monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0303814d7a9cb0b6fd2524/1543701382799/ Blog - EVERYTHING IS EVERYTHING https://www.crossfit09.co.nz/blog/2015/7/24/men-will-die-for-points-but-should-they monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/7/23/games-day-2 monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c03040faa4a997cdcf65d57/1543701527254/ Blog - GAMES DAY 2 https://www.crossfit09.co.nz/blog/2015/7/22/games-update-day-1 monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/7/21/games-weak monthly 0.5 2018-12-01 https://www.crossfit09.co.nz/blog/2015/7/20/take-one-step-and-then-another monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c03057b2b6a280deebc5d3e/1543701892646/sam_w.jpg Blog - TAKE ONE STEP, AND THEN ANOTHER… https://www.crossfit09.co.nz/blog/2015/7/19/5-crossfit-quotes-to-live-train-by monthly 0.5 2018-12-01 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0305ea8a922dd6f31d703b/1543702001284/katrine+%281%29.jpg Blog - 5 CROSSFIT QUOTES TO LIVE (TRAIN) BY…. https://www.crossfit09.co.nz/blog/2018/12/2/working-with-what-you-got monthly 0.5 2018-12-04 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c05dadb88251b1484357a11/1543887581930/ Blog - WORKING WITH WHAT YOU GOT https://www.crossfit09.co.nz/blog/2015/7/12/saturday-17-july monthly 0.5 2018-12-05 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c07264b4ae2371295a804ee/1543972434642/ Blog - SATURDAY 17 JULY https://www.crossfit09.co.nz/blog/2015/7/15/coach-profile-lewis-pakoti monthly 0.5 2018-12-05 https://www.crossfit09.co.nz/blog/2015/6/14/the-average-of-5 monthly 0.5 2018-12-05 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0726ef4ae2371295a80ed2/1543972595760/jono.jpg Blog - THE AVERAGE OF 5 https://www.crossfit09.co.nz/blog/2015/7/12/so-hot-right-now monthly 0.5 2018-12-06 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0728c1575d1f3fc21d407c/1543973063033/FullSizeRender-1024x768.jpg Blog - SO HOT RIGHT NOW… https://www.crossfit09.co.nz/blog/2015/7/12/time-for-a-new-training-block monthly 0.5 2018-12-06 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c0983cf4d7a9c6e0ef96a41/1544127458855/ Blog - TIME FOR A NEW TRAINING BLOCK https://www.crossfit09.co.nz/blog/2019/1/6/doubling-down monthly 0.5 2019-01-06 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c31a72421c67cd27409a76e/1546757953643/imti_coaching.jpg Blog - DOUBLING DOWN “Stick to the basics and when you feel you’ve mastered them, it’s time to start all over again, begin anew, again with the basics, this time paying closer attention.” —Greg Glassman https://www.crossfit09.co.nz/blog/2019/3/30/new-class-announcements monthly 0.5 2019-03-31 https://www.crossfit09.co.nz/blog/2019/3/31/good-not-great monthly 0.5 2019-03-30 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5c9fcaf54785d33d1ae15cf5/1553976057644/pat.jpg Blog - 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Care https://www.crossfit09.co.nz/blog/2019/6/2/cheap-fitness-never-lasts monthly 0.5 2019-06-02 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5cf32daf17c36e00013f94fb/1559440832094/Screen+Shot+2019-06-02+at+8.36.45+am.png Blog - Cheap fitness never lasts https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5cf32d6c2dd3d000019e0a20/1559440763699/ropers.jpg Blog - Cheap fitness never lasts Looks a bit familiar! https://www.crossfit09.co.nz/blog/2019/6/9/life-lessons monthly 0.5 2019-06-09 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5cfc50862aecfd0001a0107d/1560039568059/krista_coach.jpg Blog - Life Lessons... https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5cfc50a83122540001e6afb7/1560039599605/Screen+Shot+2019-06-09+at+11.16.51+am.png Blog - Life Lessons... https://www.crossfit09.co.nz/blog/2019/6/17/a-beautiful-game monthly 0.5 2019-06-16 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d06b11ee53ed50001209be7/1560719658395/Screen+Shot+2019-06-17+at+7.56.07+am.png Blog - A beautiful game https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d06b0b897e05400015314ec/1560719570624/stephanie_09.jpg Blog - A beautiful game https://www.crossfit09.co.nz/blog/2019/6/23/the-best-advice-is-simple-advice monthly 0.5 2019-06-23 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d0f1679247fa10001edd1be/1561269887155/emily_d.jpg Blog - The best advice is simple advice https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d0f14c8247fa10001edc578/1561269867678/Screen+Shot+2019-06-23+at+5.44.47+pm.png Blog - The best advice is simple advice https://www.crossfit09.co.nz/blog/2019/7/7/stick-to-it monthly 0.5 2019-07-07 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d215f80e56ef70001e514e8/1562468257963/Screen+Shot+2019-07-07+at+2.55.15+pm.png Blog - Stick to it https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d215fbae96bd2000108ceb7/1562468290717/analese09.jpg Blog - Stick to it https://www.crossfit09.co.nz/blog/2019/7/21/art-of-science monthly 0.5 2019-07-20 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d334d9bdca08400019a5485/1563643295900/emily_d.jpg Blog - Art or Science? https://www.crossfit09.co.nz/blog/2019/7/28/fatigue-makes-cowards monthly 0.5 2019-07-28 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d3d07bec29f58000124dc31/1564280773814/Screen+Shot+2019-07-24+at+1.45.53+pm.png Blog - "Fatigue makes cowards"? https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d3d07a72c6861000155a1ee/1564280748130/Liz.jpg Blog - "Fatigue makes cowards"? https://www.crossfit09.co.nz/blog/2019/8/4/get-high-on-your-own-supply monthly 0.5 2019-08-04 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d46298c583292000108a8ac/1564879250862/airbike09.jpg Blog - Get high on your own supply https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d4628fa31602900013c0eb3/1564879227444/Screen+Shot+2019-08-03+at+1.08.01+pm.png Blog - Get high on your own supply https://www.crossfit09.co.nz/blog/2019/8/9/warmup-vs-workout-prep monthly 0.5 2019-08-10 https://static1.squarespace.com/static/5a97305d8ab7222bc7369859/t/5d4c937ca8bd04000136fb0e/1565299588551/09prep.jpg Blog - 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