Tag: CrossFit
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CrossFit Open 26.3: Workout Tips & Strategy for Thrusters & Burpees
CrossFit Open Workout 26.3 is officially here, and the final test of the season is a brutal barbell and burpee gauntlet. The Workout Breakdown 26.3 is for time, with a 16-minute time cap. It consists of three increasing weight blocks, with two rounds at each weight: For time: 2 rounds of: 12 burpees over the Read more
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How to Get Your First Muscle-Up (The Real Path to the Rings & Bar)
The muscle-up. It’s the holy grail of CrossFit gymnastics. When you walk into Instinct Fitness, seeing someone fly above the rings or pull themselves seamlessly over the bar looks like magic. It isn’t magic. It’s physics, strength, and an immense amount of patience. Most people approach the muscle-up backwards. They jump up, flail around like Read more
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The Ultimate Guide to CrossFit in Wellington: Which Gym is Right for You?
The Ultimate Guide to CrossFit in Wellington: Which Gym is Right for You? Finding the right CrossFit gym in Wellington isn’t about finding the facility with the most expensive barbells. It’s about finding the right ecosystem for your goals, your schedule, and your current fitness level. Wellington has a tight-knit but diverse functional fitness scene. Read more
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Back Squats at Instinct: Why Your Knees Hurt (and What We Fix First)
Back squats aren’t the enemy. Ugly positions, rushed progressions, and half‑repped ego lifting are. Here’s how we coach squats at Instinct so your knees feel better and your strength actually goes up. Read more
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Welcome to Instinct Fitness!
You’re in! Let’s get you started on the right foot. Your No Sweat Intro is confirmed. Before you head in, take 2 minutes to watch how we help Wellingtonians go from curious beginners to confident athletes. This video walks you through the Instinct client journey. No surprises, just progress. Where to go 210 Thorndon Quay, Read more
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The 23 Hours: Winning Outside the Gym
What happens in the gym is only 4% of your day. The real magic happens in the other 23 hours. We often obsess over the one hour we spend in the gym. Did I go heavy enough? Was my technique perfect? Did I beat my previous time? While that hour is crucial for stimulus, the Read more
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CrossFit vs. F45/BFT: What’s the Actual Difference in Wellington?
CrossFit vs. F45/BFT: What’s the Actual Difference in Wellington? The Short Answer If you want to sweat, burn calories, and look good, F45 and BFT are fantastic options. If you want to learn new skills, lift heavy weights safely, and prepare your body for anything life throws at you (including moving furniture or chasing kids), Read more
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Do You Need to Be Fit to Start CrossFit? The Biggest Myth Debunked
The Short Answer No, you do not need to be fit to start CrossFit. "Getting fit" is the result of CrossFit, not the prerequisite. CrossFit workouts are "universally scalable," meaning the same session can be adjusted for a seasoned athlete and a complete beginner. Waiting to get fit before joining is like waiting to get Read more
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Round the Bays 2026: A CrossFitter’s Guide to Conquering the Fun Run
The air is electric. The murmur of thousands of runners, the salty Wellington sea breeze, the shared anticipation of the gun. For many, a fun run like Round the Bays is a beautiful, chaotic celebration of movement. But for the CrossFitter, it presents a unique question: How does our training—so often focused on high-intensity bursts, Read more
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Stop Renting Your Fitness: A Guide for Wellingtonians Seeking Real Results
You’ve paid the fee. You have the keycard. You have access to a room full of equipment somewhere in Wellington. In theory, you have everything you need to get fit. But weeks turn into months, and the needle hasn’t moved. You’re showing up, but you’re not seeing results. Why? Because you’re renting access to equipment, Read more