Repeat After Me Foundation First…..Always


ben franks


Building a foundation is your number one priority before you even start to think of lifting heavy    weights. I remember the first time Owen and I went down to the local Olympic lifting club the coach had us set up a squat rack with only a bar and made us squat, set after set after set with only a bar for one hour straight! Continue reading

ANZAC WOD Challenge


Franks Brothers CrossFIT will be hosting an ANZAC WOD at the Papanui, Montreal, and Moorhouse locations.

The ANZAC challenge, however, will start at the MONTREAL box.

image cred: flickr

We’ll make our way from there to MOORHOUSE, then finishing up back at MONTREAL.

The workouts will be fun, different, and will challenge ALL levels of fitness.

Start time is 12:00 noon on Saturday, 25th April

For details about signing up, {if you haven’t done so already} contact one of the Franks Brothers coaches. You can also post your questions about the challenge on the Facebook page

Owen Franks Makes It To 100…..

Owen Franks made his 100th appearance for the Crusaders when they played the Highlanders in Christchurch on Saturday night, April 11th.

Franks, 27, who made his debut for the Crusaders against the Western Force in 2009, was picked for the All Blacks later that season and is now considered one of the world’s premier tighthead props.

image: Dean Kozanic/Fairfax NZ

Coach Todd Blackadder said of Owen before this momentous event “Everyone will want to make this a special occasion for Owen because he gives so much to this team.”

“He leads the way with his professionalism and dedication and provides an outstanding mentor to other members of the team.”

“He gives 100 percent every single day, both in his preparation and when he plays. I know that Owen will approach this game the same way as he approaches every game, but we will take some time afterwards to mark this important milestone with him and show our appreciation for the immense contribution he makes to this team.”

To see the full article, check out the

The entire Franks Brothers CrossFIT and rugby community are now and always, extremely proud of Owen. And keep watching………there is much more to come!

Franks Brothers

Adolescent Fitness Challenge

Coach Troy and head Franks Brothers CrossFIT coach, Ken Franks, with their military background were approached by CACTUS (Combined Adolescent Challenge Training Unit and Support) to see if they would be interested in running an 8-week program for Kaiopoi High School students.

Coach Ken says “The design of the program was that for 8 weeks the kids turned up to school on Monday, Wednesday, & Friday at 06:30  and we put them through PT, ruck marches and brain games. Then as a group we ate breakfast together. This increased their fitness, made them more confident, and got them thinking about how to operate within a team environment. We also instilled in them how much more their bodies where capable of doing once they could control their minds and push out any negative thoughts.”

“All of this practise culminated  with them participating in the longest day. It was time to put into practise all the learning they had achieved during the 8 weeks and either sink or swim.”

“The longest day was split into 6 different evolutions, with each evolution having new team leaders appointed to complete the tasks and achieve the desired outcomes for the teams. The last evolution involved pulling the fire truck through the main street and into the school grounds.”

“Over the course of the day they covered 25km through the beach & forest, 150 + Burpees lots and lots of flutter kicks, and numerous other obstacles. It’s a great course and I recommend it highly, it really does give these kids a positive outlook on life and a great sense of achievement.”

special thanks to the students (and teachers) of Kaiopoi High School

Montreal Free Work out – Sunday, February 15th


Challenge yourself to a free session at Franks Brothers. Come by our Montreal gym 10am to 11am on Sunday, February 15. Our coaches and members will be on hand to chat and put you through your paces. Find out why Frank Brothers gyms get results. Might change your life. No bookings needed. All and everyone welcome.

To all our members: Perfect chance to get your mates and fam to come by. Just tell them to show up.

85 Montreal Street, Sydenham, Christchurch 8023
for info call 03-379 0985

Got Strength? Ed Cosner Event – Sunday, December 7th

a”Got Strength?”

The Journey of Achieving Athletic STRENGTH with ED COSNER


Ben and Owen Franks have a secret weapon. For the past two years they have flown in from the US, world renowned strength and conditioning Coach Ed Costner. Ed’s philosophies and techniques have given the Franks Brothers a critical edge to their offseason, pre-season and in season strength and conditioning. Th Continue reading