Heavy Metcon 17/12/15

Geoff Stewart | 16-12-2015
17/11/15 Warm up working on your own 5 rounds 10 KB goblet squat 5 press ups 10 Kb swings 5 pull ups / ring rows   Working in partners follow the leader format AFAP only 3 rounds each per station   (more…)

Weapons 15/12/15 – 17/12/15

Geoff Stewart | 14-12-2015
Tuesday 14/12/2015   warm up Spend 10mins with a foam roller please Warm up for clean 10mins A. Clean Pulls. B. Muscle clean C. Power clean. D. Deep Power clean. E. Clean with a three second pause in the bottom position   (more…)

CFH Training Plan 14/12/2015 – 20/12/2015

Josh Schouten | 13-12-2015
Week 6 of 10 Energy System Training COACHES COMMENT: THE PATH LESS TRAVELLED I wasn’t always strong, in fact at one point in my life I struggled to squat an empty bar with good form, and I had no idea how to perform a press-up correctly, not to mention a clean or a snatch. Back in the days when Josh and... [Read more]

Barbell Club Phase 13

Josh Schouten | 11-12-2015
The year is coming to an end. The last phase of Barbell Club is here.... The dates on this one will be a little different as we will have some disruptions with Christmas breaks. Weeks 1 & 2 will be coming to you before Xmas although you will need to wait until 2016 for weeks 3 & 4. We will... [Read more]

Heavy Metcon 9/12/15

Geoff Stewart | 08-12-2015
09/12/15 Warm up wall squats 10 Pull up shrugs 10 Goblet squats 10 Ring rows 10 walking lunges 10 Press ups 10 x5 rounds (more…)

CFH Training Plan 07/12/2015 – 13/12/2015

Josh Schouten | 06-12-2015
Week 5 of 10 Energy System Training COACHES COMMENT: THE ROLE OF THE STUDENT Last week we talked a little about the role of the coach, this week lets change the focus to the students.  The role of the CrossFit student is to firstly listen to their coaches and pay attention to instructions. As a student, your role is to diversify... [Read more]

Heavy Metcon 2/12/15

Geoff Stewart | 01-12-2015
I'm back from holiday and regular heavy met con service is now resumed and open to those of you who have got some skills and most importantly, are willing to put the effort in. Any questions, give me a buzz G x   HEAVY METCON 25/11/15 Warm up A 3x Wall squats 5 Goblet squats 10 Air squats 15 B 3x... [Read more]