Week 1 of our new training phase, Louie. Read more about Louie here. In this phase we are looking to introduce you to some new exercises in our Olympic lifting days, as well as some old classics. Make sure you understand the movement and have it sorted before you start loading the bar.  On the ME days we want you to... [Read more]

Sadly, our squat focussed phase (and your newly tightened assets) will be quite literally behind us on Sunday 30th July and we will be welcoming in our brand new training phase, focussing on Olympic lifting and also including some energy systems work. We will be calling this phase Louie and we’re super excited about it. Jenna and Josh have just... [Read more]

Lets keep this simple.. Warm up please. 30 rounds for time 5x Thrusters - Medium 3x Strict pull ups 1x There and back over the box jump

A. 8min to AMRAP -light 10x KB swings 10x STOH ea 10x KB squats 10x Bent over rows B. 15min EMOM -(5sets)- Build weight through set only 1 weight per complex min1. 3x Deadlifts min2.  2x power cleans min3. 1x push press / jerk C. 21/15/9 each AFAP 21x Deadlifts @45 /30 or lighter 21x power cleans 21x Push press... [Read more]

Week 6 of our 6 week squat phase. Week 6 is upon us quicker than the next episode of Game of Thrones. It's time to test out how far you have come over the last 6 weeks on your front and back squats as well as that beautiful benchmark WOD "Karen". We often get asked by members who have been with us... [Read more]

  Working on your own... but always as a team... 5min at each station with a 30 second work 30 second rest time frame the aim is for AMRAP. Always start with heavy BB exercise rest 2 min then onto the explosive exercise. Bench press @ 70% BW Rope smash Back squats @ 80% BW Bike -  max distance Power... [Read more]

We will be closing our contract memberships (12 and 6 month commitments at lower monthly rates) to new members from 1 September 2017. Prepaid 6 and 12 month memberships will still be available. One of the main reasons for this is that people tend to commit but then find themselves unable to honour the full contract length. It is difficult... [Read more]

Into week 5 of our 6 week squat phase. Read more background about the training plan here. Week 5 has arrived like a lot of people's holiday freeze. As you'll be getting the hang of your squat days, they are are switching round now and your rep numbers are coming down this week. You should be looking back at your lifting from week... [Read more]