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Crossfit training plan 10/10/2016-16/10/2016

Geoff Stewart | 09-10-2016
Into week 4 of our GPP intensification phase. This week we are looking to step it up again just a touch before we move into two testing or realization weeks of training as the culmination of the last 8 week (4 weeks of adaption followed by 4 weeks of intensification).   Please remember guys, over the last 7 weeks we... [Read more]

Heavy Metcon 5/10/16

Geoff Stewart | 04-10-2016
              3 is the magic number   Warm up For workout   Working with a partners in a YGIG format AFAP for 3mins do 3 reps of the movement then rest 3min and reset for next movement . Power cleans @70%BW Back squats @ 80% BW OH push press @ 50%BW Deadlifts @ 110%BW... [Read more]

Crossfit training plan 3/10/2016-9/10/2016

Geoff Stewart | 02-10-2016
Into week 3 of our GPP intensification phase. This week we are very much sticking to the same theme as last week - lets please focus and record your numbers on lifts and RPE (see below) on breathing pieces. This week: Put a few more kg on the functional rep ranges Try to get a few extra reps at a... [Read more]

Let’s Upgrade your Weapons

Josh Schouten | 01-10-2016
Weapons: The new phase begins tomorrow and let's chase down some new PB's. We're going to look at how you're body will improve through different lactic progressive programming and static dynamic strength work. We're looking at increasing your aerobic output and your ability to buffer lactic acid. I feel you will not enjoy this at the time, but I know... [Read more]