New Gym Opening – Franks Brothers Selwyn


On Sunday May 3rd, Franks Brothers CrossFit will officially be opening the doors of their newest gym in Rolleston. Franks Brothers Selwyn, is the first of our franchise ‘boxes’, and we are proud to welcome owners Grant Ross and Michael Baker.

Open 7 days per week, from 05:30 on week days, 08:00 on Saturdays, and 09:00 on Sundays, Franks Brothers Selwyn will be offering a similar class and coaching schedule to the other locations, however, there is a sub-section on the Franks Brothers website where Selwyn-only members can book their classes. We also encourage members to give the Facebook page a ‘like’ as it will be a great place to keep up-to-date with all the latest gym news.

The opening will be busy, with lots of activities planned for the day; including the FREE INTRO CLASS. Places are limited to 10 people per class, but there are only 4 sessions scheduled. So to avoid disappointment…secure your place!

Coaches will be on hand throughout the day to take any questions, and to sign you up.

We look forward to seeing you there!

The How-To of High Performance Training

Have you ever wanted to be a fly on the wall during the training prep of an elite athlete? We are curious creatures by nature.

Well, All Blacks Ben and Owen Franks are inviting you to join their exclusive Facebook group page where you’ll get to follow their high performance strength training program in preparation for the 2015 World Cup.

Franks Brother Performance Strength

Franks Brother Performance Strength

Get access to world class experts, peek into the Brothers’ pro athlete world, and get to interact directly with them and the trainers around them.

How do you sign up?

Click the link, checkout the video, and choose your subscription. It’s packed full of invaluable advice and information…..from the experts.

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

EPOC and Faster Fat Loss

Excessive post-exercise oxygen consumption (EPOC) or in other words: the after-burn effect, is designed to help you burn calories long after you have finished your workout. Certain types of exercise generate this fat-burning after affect that can last for up to 48hrs. Often referred to as the metabolic effect, take a look at the 5 easy ways to re-produce this response in your own exercise programs.

1. You gotta get ‘out-of-breath’

Push yourself to the point of breathlessness, rest, recover, and repeat. It really is as simple as that. According to research, elevating your heart rate to above 85%, then resting, will switch-on the EPOC after-effect.

2. Burn, Baby, Burn

Resistance training, for example, to the point where the muscles generate lactic acid has proven to release the production of testosterone, and human growth hormone (HGH). They assist with fat burning and muscle building, and elevate your metabolism for days after your workout.

3. Go Heavy

To release the hormones mentioned, you gotta lift heavy. Only then will you stimulate that after-burn affect that follows an intense workout.

4. Use ALL the muscle groups

Forget about isolation/single muscle group movements. Instead, opt for compound movements that typically engage more than one muscle group and joint, and hybrid exercises that involve upper and lower body movements. This is the key to generating the after-burn.

5. Push Until You Can’t, Rest Until You Can

A phrase coined by the Metabolic Effect “most people avoid pushing hard in a workout so they can sustain exercise. But using rest strategically to help you push beyond beyond where you would normally go is the very thing that turns on the EPOC after-burn. We call this Rest-Based Training and it greatly elevates the metabolic effect.”