CROSSFIT NEFARIOUS

REMOTE COACHING

We’re on-line, we’re killing it and we’re keeping sane together!!

Working out is a big part of keeping mentally healthy, so is human connection. And while we can’t hang out in person, we are doing the next best thing. 

REMOTE PROGRAMMING

Our At-Home workouts have two options:

First Option: Little to no equipment required.
Second Option: Use of equipment

Our online workouts are inclusive of all levels of fitness, easy to follow and utilises the equipment you have on hand.  At this time we encourage our members to get creative. Loading a backpack with books is a simple way to add intensity and load in your workouts.

Give this one a go!

REMOTE PROGRAMMING 013

WARM UP

3 Rounds

100m Jog
10 High Knees
10 Butt Kicks
10 Scorpians

ACCESSORY WORK

12 min AMRAP For Quality

30 second weighted Wall Sit Hold
10 Odd object Deadlift
30 second side plank hold (L&R)
100m odd object front hold carry

ENGINE

6 Rounds For Time

(little to no equipment)
10 Squat Jumps to target
200m Run
10 Burpees over object

(with equipment)
6 Barbell snatches or KB or DB
300m Row or 15/12 Cal Bike
10 Burpees of object above

 

Our programming comes with a Coaches brief, movement demonstrations and intention.

We are now providing One on One Virtual Coaching having allocated our members to their very own Nefarious Coach providing accountability and guidance. Alongside our Private community page; individual help is highly recommended to help get through this lockdown period. 

Keen on keeping active and becoming a part of a fit and healthy community. Book in a virtual meeting with us today by clicking on the link below. 

16 Wilson Street, Whanganui 4500

Kane Hura
(021) 043 6327
kane@crossfitnefarious.co.nz

Jasmine (Jazz) Hepi
(027) 212 1312
jazz@crossfitnefarious.co.nz

PROGRAMS

CrossFit

Personal Training

Open Gym

WELCOME!

Oct 24, 2017

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