Renegade Fitness East Tamaki

Congrats to our teams who competed at Power Trip yesterday 🔥

RX Female team finished off the day with a podium spot 🥈🔥

And our males teams pulled off RX 4th, 15th and Scaled 17th 💪

Awesome work team!

💥 GOOD LUCK💥 to our 4 teams competing at Power Trip tomorrow!🔥

Nei rā te mihi tautoko ki a Cynthia rāua ko Ants i tā kōrua ekenga ki te Whakataetae Mātātoa i tēnei wiki.

Kia Kaha! Mauri Ora!

21 days until rego opens to the Renegade Dry July Challenge.

Give up booze for a month, lose weight, get fit and raise some money to support kiwis affected by cancer.

Click the link for more info and to stay up to date. https://forms.gle/g3L7PbNRaFKqUGjv9

Tag someone that needs to do this with you!

Massive thank you to everyone who has registered so far for the Renegade 2’s we are at about 65% full.

When registering if the option for your division is not available that means that div is full. As of today (Sunday 22nd) there are still a few spots available in each division.

If you are not sure about which division to compete in you can see the division guidelines here and you can also scroll back through the ‘Renegade Challenge’ FB page and have a look at last year's events to give you a better idea.

Get your partner ready! Click here to register via the link in our bio.

Remember the gym with the most regos will win an Again Faster Competition Barbell!

There are a few gyms currently in the running but it’s anyone's game!

Click the link in our bio to register!

Remember the gym with the most regos at the end of June will win an barbell!

Happy Mother’s Day 💐

To all the mums, mums to be, mums who have lost children and those who have lost mothers.

Thank you for constantly inspiring us to work harder and be the best version of ourselves 💕

Congratulations to our team that placed third 🥉today at Discipline Games! 💪

Although this was their first comp together, the team pulled off 3 top 5 finishes landing them a spot on the podium 🔥

Well done team! 🤩

Save the date: 23rd July 2022

The Renegade 2's is back.

Same-gender pairs comp with a unique twist.

🔥6 Events
🏋🏼‍♂️3 Events each
🤸🏽Play to your strengths

The Renegade 2's is a partner comp with a twist. There will be 6 events in total. Between you and your partner, you will choose 3 each, allowing you to play to your strengths to give yourself the best chance of finishing on top of the leaderboard.

🏋🏼‍♂️🤸🏽‍♀️Choose your partner wisely... Partner with someone who compliments your weaknesses.

This mornings wānanga for the women of Renegade Fitness and beyond was even more special than expected.

The intent was to connect, educate our wahine on the importance of understanding our physiology and to create a safe space to share, support and know each other better.

Thank-you to these women for being open to sharing some powerful insight into their journeys and celebrating each other’s individuality. Look forward to this morning being the first of many.

YTB 🤩‼️

Shoutout to our guys that competed at Fourtess comp on the weekend.
With a consistent performance throughout the day, they locked in a 17th place overall to finish it off.

Awesome work guys!

This weekend we will host our 9th annual DUETS COMPETITION.

Helping us ensure competitors get the best chance to test their fitness against other CrossFit Athletes from around NZ are our amazing sponsors.

Thankyou for partnering with us!!

Athletes we will have good clean supplements to help you get through your competition day this Saturday.. we also have INCREDIBLE supplements inside prize packs.

3 days to go… 💪

Www.Xplosiv.Nz

Shout out to Coach Megan competing at the Weightlifitng New Zealand International for a spot at the 2022 Commonwealth Games held at the end of July.

Megan is returning to the platform for the first time after having shoulder surgery last year.

We are all so proud of Megan’s determination and resilience to overcome this obstacle to get back to where she is now 💪

Goodluck Megan! 🙌

The Renegade crew had an awesome day out at Lake Wainamu yesterday ☀️

We had a fun partner workout in the sand dunes followed by a swim to cool down.

It was great to get to know each other and become a closer renegade community 🙌

CrossFit Kids & Teens

Have you ever thought to yourself “I wish I found CrossFit when I was younger”?

We sure have, and we have heard it a lot from our community.
Well, your wish is our command, we are looking for expressions of interest regarding the Renegade CrossFit Kids Programme.

Did you know that two of the amazing Renegade Coaches came up through CrossFit Kids and Teens programs and were actually some of the fittest in the world Abbie ranked 21st in the world (1st in Australasia) in her final year and Jack was 7th in the world!

If you ask me they have turned into pretty darn amazing young adults.

If the demand is there we will be launching a half term (5 weeks) starting the week of March 14th. Then from each term in the future move into a full 9/10 week schedule to match the school terms.

CrossFit Kids is an exciting and fun way for kids to exercise and learn healthy lifestyle habits.

We are going to create an engaging and welcoming environment to coach your kids in a way that helps them fall in love with exercise and build a healthy relationship with it.

Classes will involve weightlifting, general movement, having fun, teamwork, and confidence-building.

The program will be ideal to help them build strength and fitness for life or to complement their other sporting pursuits.

All of this will be performed under the watchful eye of the Renegade Coaching team.

Our CrossFit kid's pillars are Safety, Social, Fun & Fitness.

To express your interest please click the link and we will be in touch with more info.

https://docs.google.com/forms/d/e/1FAIpQLSe9LQFqVAqqqr4XG8R3uR7GYhdD13U2YYTshmhoVO4wXV7GGg/viewform?usp=send_form

Abs for click bait

Introducing the newest member of the Renegade Fitness Coaching team: Sam Fowler

Sam has been invested in CrossFit for the last 6 years and will be coaching at both our ET & City locations.

Moving up from Christchurch Sam is part of the Cf Selwyn/The Shed family where he coaches and is involved with the programming.

Sam is passionate about helping people become the best they can be, and through functional training helping members to lead happy, healthy lives.

Sam wants to become the best athlete he can be and his aim is to help our members do the same.

Off the back of winning Nationals intermediate division, the renegade crew has stepped it up with another awesome performance at yesterday in the RX division. 🔥
Shout out to the Renegade Akl City team for finishing up tied for 1st! 💪

People train with us at Renegade Fitness because they want to be coached by world class coaches because they know we are the ones that will move from where they are to where they want to be.

COVID is in the community and there is a risk of being a close contact, this will mean you will have to isolate for extended periods of time not being able to access the gym.

We want to ensure our community that we will continue to coach and provide the highest level of service to you through your isolation period.

We will be providing all Renegade Fitness members 3 key things if they have to isolate and are unable to access the gym.

1. An at home training programme to keep you moving towards your goals during the isolation period

2. A bit of equipment to train with (We will deliver it to your house if need be)

3. Accountability and support to keep you on track no matter how long you’re isolating for

As always we will continue to keep you safe in the gym minimising the risk of transmission.

- Coaches masked up
- Vaccines passport required to train
- Sanitising between classes
- Lots of space to allowing you to social distance

These are uncertain times for everyone, but one thing that we are certain about is that no matter what the situation, we will always aim to do what is best for you - our Renegade community.

Big Announcement!

We’ve partnered up with Pakuranga United Rugby Club.

Coach Mike has taken on the Head Strength & Conditioning role to help the boys get prepared for the 2022 season.

This all started back in Lockdown late last year where we had to improvise to keep the boys motivated and moving.

Each week we put out a 2 day program to follow with video briefs so they were fully equipped to get a good session in wherever they were.

Now we’re well into pre-season training in 2022, Mike has made use of both his CrossFit and general strength and conditioning knowledge to help the team start to build a good foundation with the first pre-season match scheduled for Feb 19th.

Goal for the season is simple - do what we can to help the boys focus on what they are doing on the pitch rather than worry about when the next break is. Eventually leading the team to a championship.

We’ve also had the Range Academy join our CrossFit & Functional Fit classes to improve their strength and conditioning alongside of their pre-season training.

The boys have made some big improvements since starting with us and were excited to see how they go leading into the 2022 season!

2021* NZ National champs - Intermediate division.

Excited to see what 2022 holds for these guys.

6 event wins out of 9 events.

Congrats team Renegade Et.

Someone call the fire department 🔥🔥🔥 🚒🚒🚒🧯🧯🧯

There is some serious heat coming out of the Renegade crew competing at the this weekend.

Our (int) team have been turning it on all day.

Working cohesively as a team, implementing and executing game plans like seasoned experts.

4 months of lockdown and the holiday period is not apparent with these guys.

4 events down - 4 event wins

It’s a long weekend. 5 events still to go.

Show these guys some love!

Fit Couple Matt and Lizzy showed the other teams how it’s done at on the weekend. 🥉

They came away with a solid 3rd place spot on the podium aswell as 3x 2nd place finishes!
Awesome work team 🙌

CrossFit training to improve sporting performance outside of the gym.
​
​So whats it like riding a Super-bike? 
​
​One of our longstanding members Craig Coulam gives us the ins and outs on his most recent event The Bridgestone New Zealand Grand Prix - Ruapuna , Christchurch NZ 
​
The numbers
-10 laps, 15 corners, of a track 3.38 km long
- 45 zones per lap, 2 seconds per zone (on average, way less in reality)
- Maximum 99 seconds per lap (every sport has a cut off)
- Max speed 275 km/hr (76 metres/second) (1:38 secs per lap for me)
​
So it’s busy, and you have to remind yourself to breathe!
​
One of the foundations for all the competitors in this sport is fitness. That’s why I turn up three times a week to Renegade Fitness East Tamaki - it’s critical to just getting to the start line.
​
​Of the 18 riders who entered and qualified - only 12 arrived at the grid – some too slow, some not confident they could do the distance.
​
​Fitness of the body leads to clarity of the mind – missing a braking marker at the end of the front straight travelling the length of the gym car park in 1 second doesn’t bear thinking about. 275km/hr to 85km/hr in 200m, same spot, every lap. But here’s the thing – no seat belts to hold you in place.
​
​Every muscle in your legs needs to drive your knees into the tank to stop you going over the front. Followed by getting off the bike to minimize the bikes’ lean angle. ​Nothing accelerates like a Superbike – nothing with wheels. No Back rest, no seat to push you – just legs pushing feet on the pegs – your hands aren’t strong enough. Then breathe…and again. 14 more times for that lap – 10 more laps to go.
​
So Why? Probably best summed up by the emotions when I crashed out on the last lap. Nothing really makes me cry – but there were tears... Nothing else has had the work go into it by so many people, coaches, mentors, technical experts, friends, and my amazing partner who runs the team. Nothing gives the joy of success that can be shared with this great group of people when a great result is achieved. For the record I still achieved a 10th place, exceeded my expectations, and learnt a huge amount, including stuff about myself.

CrossFit training to improve sporting performance outside of the gym.
​
​So whats it like riding a Super-bike?
​
​One of our longstanding members Craig Coulam gives us the ins and outs on his most recent event The Bridgestone New Zealand Grand Prix - Ruapuna , Christchurch NZ
​
The numbers
-10 laps, 15 corners, of a track 3.38 km long
- 45 zones per lap, 2 seconds per zone (on average, way less in reality)
- Maximum 99 seconds per lap (every sport has a cut off)
- Max speed 275 km/hr (76 metres/second) (1:38 secs per lap for me)
​
So it’s busy, and you have to remind yourself to breathe!
​
One of the foundations for all the competitors in this sport is fitness. That’s why I turn up three times a week to Renegade Fitness East Tamaki - it’s critical to just getting to the start line.
​
​Of the 18 riders who entered and qualified - only 12 arrived at the grid – some too slow, some not confident they could do the distance.
​
​Fitness of the body leads to clarity of the mind – missing a braking marker at the end of the front straight travelling the length of the gym car park in 1 second doesn’t bear thinking about. 275km/hr to 85km/hr in 200m, same spot, every lap. But here’s the thing – no seat belts to hold you in place.
​
​Every muscle in your legs needs to drive your knees into the tank to stop you going over the front. Followed by getting off the bike to minimize the bikes’ lean angle. ​Nothing accelerates like a Superbike – nothing with wheels. No Back rest, no seat to push you – just legs pushing feet on the pegs – your hands aren’t strong enough. Then breathe…and again. 14 more times for that lap – 10 more laps to go.
​
So Why? Probably best summed up by the emotions when I crashed out on the last lap. Nothing really makes me cry – but there were tears... Nothing else has had the work go into it by so many people, coaches, mentors, technical experts, friends, and my amazing partner who runs the team. Nothing gives the joy of success that can be shared with this great group of people when a great result is achieved. For the record I still achieved a 10th place, exceeded my expectations, and learnt a huge amount, including stuff about myself.

You haven't trained in a while, but you know you need to do something about your health and fitness.

The problem is you’re scared about how hard the first few weeks will be...

You feel like the workouts will be too hard, you will be so unfit compared to everyone else, you’ll probably get really sore too.

At Renegade Fitness we won’t let this happen to you.

We have an extremely successful system that personalises your training programme in order to gradually build you up at your own pace.

In your Initial weeks you can work with a coach one on one to learn safe technique, build your strength and fitness up, all getting you ready to join our main group classes.

Alongside this we are going to teach you exactly what you need to eat in order to achieve your goals as well as keeping you accountable along the way.

Great personalised workouts + knowing what to eat + accountability = guaranteed results.

If you’re ready to finally achieve your health and fitness goals this year, book a free 1 on 1 trial and consultation today.