Whole Life Challenge 2017 – Part III

Posted 3rd January 2017 by Josh Schouten

Results start with being humble – Pesca

Now we’re thinking about how we can make this work for 56 days and beyond. To help the chances of succeeding there’s a few things we can get in order to make sure we are successful.

  1. Set goals why-how-what
    1.  – Goals should start with why, how and then what. Work inside to out and fit out what you want (not what people expect of you)
    2. – They must be handwritten
    3. – They must be visual EVERYDAY ( Fridge door ETC)
    4. – Must being with ” I will…..”
    5. – A copy of these must be emailed to me so I know where we are at and what we are working towards!
    6. – 3 Major Goals and 3 shorter term goals that will get us to the major goals. How do you think you will we achieve these goals? (more…)

Heavy Metcon 4/01/2017

Posted by Geoff Stewart



Welcome back one and all.


Warm up because its so cold in the arch you don’t want to be standing around x


E2MO2M for 10 mins

Row / bike 45seconds

1x squat clean to thruster @ 60-70% BW

add 1 rep each round for 5 rounds


2min reset


5mins ladder 1>?

Pull ups

Press ups


2min reset


E2MO2M for 10 mins

Row / bike 45seconds

5x squat clean to thruster @ 60-70% BW

add 1 rep each round for 5 rounds


2min reset


5mins ladder 1>?

Pull ups

Press ups

Barbell Club 2017 – Phase 1

Posted 2nd January 2017 by Jenna Fisher

Dog in hat

Welcome to the new year.

I feel incredibly sad that a change in the timetable means I will not be teaching your Monday nights from mid-January. Thank you all for making it such an amazing year. You have made my programmes come to life and seeing you bloom has genuinely been one of the best times of my career. Well done. I hope you smash 2017.

This programme is focussing on the vastus medialis oblique for the lower body (aka the teardrop). This muscle is not only important for stabilising the patella but has the added bonus of looking as sexy as hell when it is well developed. The one and a quarter reps on the squat should get the job done.

Deadlifts are in the opposing session to get your posterior chain firing. The pause at the bottom should NOT have a loss of tension. Do not let go of the bar, re-grip, lose position, or treat these as single reps. Everything should stay tight. It is just a pause in the bottom position to make you worker harder for the rep.

The Bulgarian split squat is returning for an encore. It is my favourite exercise and, well, who doesn’t want a bigger butt? I have added the quarter rep again to get more burn for your buck. I am unable to do these without swearing so if the room is silent I will know you are not working hard enough ?

Upper body is focussing on bridging the gap from getting your chin to the bar to getting your chest to the bar for chin ups. If you are already there please add the fat grip or weight the movement. Please do not forget the Powell raises as these are a key building block.

For new members, I will explain the technical data for these exercises in class. I will give you a full explanation of what you are working, why, and how it will help you in a wider context. Please do come along even if none of the above makes sense. It is a great atmosphere and everyone will be welcoming.

Once again, thank you for being the nicest team a coach could ask for. I will continue to do some of the programming and will pop into class now and then to get your feedback.

The last Monday I teach will be January 16th. I hope to see you all there. Love love x

Barbell Club 2017 – Phase 1 excel

Barbell Club 2017 – Phase 1 pdf

Whole Life Challenge 2017 – Part II

Posted by Josh Schouten

Jan2017_Ad-Unit_5Setting good habits whether it be the new year or any point throughout the year is always going to bring about beneficial change. If you have read Part I of the Whole Life Challenge  (WLC) and are looking at taking on a challenge to improve daily habits not just in the gym but in your day to day life taking a benchmark is always a good starting point.  The Whole Life Challenge will commence Saturday 21st January 2017. We will be offering the chance to use the Inbody Scanner at 50% off during the WLC. This will be your line in the sand. Inbody scans will be taken on Saturday between 9 am – 10 am. Please email: to register for your Inbody Scan.

During the Whole Life Challenge, we will have a weekly blog post to help you keep on track. Be sure to keep an eye out for these simple daily change that can make a big difference.

Haven’t Signed up yet? SIGN UP HERE: Enter me

Whole Life Challenge 2017

Posted 1st January 2017 by Josh Schouten

Whole Life Challenge

3,2,1…GO!!! Who’s up for a “Whole Life Challenge” (WLC)?.  in 2017 Momentum Training will be encouraging our members to take part in a WLC.   Josh will be joiwlc-league-logo-1418096ba62a7f9efe030fd3516dd016413c49741ac27d48fc70356103756938ning in on this and looking to show what can be achieved in 8 weeks.  The 56 days of the WLC will help you create healthy lifestyle habits and a routine that’s all about results not only in the gym but also outside as well.

We have registered a WLC team (Momentum Training). Join our group by using the Momentum Training link. If you sign up before January 4th the investment will be $39USD or $29USD for returning clients, late registrations will be $49USD. The WLC online platform creates a community for our gym members and measures individuals and us as a team against the countless other CrossFit affiliates taking part in the 2017 WLC event.  If you need a kick up the backside, get signed up and leave the excuses in 2016.

There will be more info to come over the next few weeks, in the mean time you will find the outline of the challenge below. (more…)