CHUR KAHA

💛NEW HYBRID CLASSES💛

Thursdays 5:30am | Sundays 8:00am

We’re excited to continue developing in the hybrid fitness space alongside our strength and conditioning programmes.

Our goal is to provide opportunities for members who want to challenge themselves in a new way, improve their overall fitness, and potentially step onto the competition floor at future HYROX or hybrid fitness events, all while maintaining the strong foundations of strength, conditioning, and community that Chur Kaha is built on.

Whether you’re an experienced athlete or completely new to hybrid training, these sessions are designed to be scalable, supportive, and accessible for everyone.

We encourage you to jump in, give the sessions a go, and maybe even set yourself a goal of tackling your first hybrid competition. With events available for individuals and partner teams, there’s something for everyone to work towards.

❄️ CHUR KAHA NEW WINTER SCHEDULE UPDATE ❄️

As the colder months roll in, we’ve made a few updates to keep you moving, motivated, and consistent.

🔥One of the biggest additions is our new Hybrid/Hyrox Training Class every Thursday at 5:30am 🔥

Here’s your weekly lineup:
✔️ Early Morning Classes
✔️ Mid-Morning Sessions
✔️ Open Gym Options
✔️ Kori me te Kōrero
✔️ Rangatahi Classes
✔️ Evening Classes
✔️ Thursday 5:30am & Sunday Hybrid/Hyrox Training
✔️ Swim Club
✔️ Saturday Partner WODs – 12pm

Whether you’re building strength, improving fitness, training for Hyrox, or simply showing up for yourself, we’ve got a session for you.

📅 Plan your week.
✅ Lock in your sessions.
💪🏽 Show up for yourself.

📍 Chur Kaha
390 Palmerston Road, Gisborne 4010

CommunityStrong FitnessWhānau ConsistencyWins

Workout 2 - “SPRINT BOI”

EMOM 9minutes

Buy in
7/5 Cal Row

Into Max Effort Gymnastics (of your choice)

RX Scoring
🤸BMU = 3Points
🤸 C2B = 2Points
🤸 Pull Up = 1Point

RX score - Total points

Scaled/Teens
🏋️‍♀️ Complete as many Kettlebell Swings

Score - Total Reps

Format
1 athlete works each minute
Each athlete completes 3 rounds total
Rotate athletes every minute
Athlete can wait on the Rower, cannot start until the new minute has started.

A Demo of All workouts to follow 🤙🏾

Workout 3B “BIGGIE”

6minutes to find 1 Heavy
RX - Clean & Jerk
Scaled & Teens - Clean (Power or Squat)

Flow:

Immediately after 3A (at the 9min mark)
Athletes can complete multiple attempts within the 6min Cap
Athletes can pre load the barbell

Workout 3A “GEE-RIPPY”

9 Min AMRAP
6 Toes-to-Bar
10m KB Farmer’s Carry
10 Wall Balls

Format
* 1 athlete completes one round before switching
* Score = rounds + reps.

RX - TTB
SCALED/TEENS - Knee Raises or Sit Ups

Workout 3B to follow…………

‼️Chur Kaha Trio Fundraiser - Workout Release‼️

1A - 🔥“Floor is Lava”🔥

2 Minutes ME, (3) Syncro ________

1 Minute Rest

1B - 🏋️‍♀️“Carry your weight”🏋️‍♀️
7min AMRAP (as many rounds/reps as possible)

RX -
30 Sync Deadlifts (70/55kg)
15 Sync Box Jumps (24/20”)

Scaled/Teens - 45/35/25kg, Step Ups/Box Jumps (20”)

Trio Format:
Two athletes work while one rests
Rotate as needed
Sync reps must be completed together, locking out at the top.
Teams may split work however they choose.

Each workout will be briefed in advance. 🤙🏾

King Arthur Aftermath 😤

We are SOLD OUT!!!!!
A big mihi to everyone who have registered a team, how goooooood!!!
Look forward to seeing you all in July! Train hard and see you soon! 😤