Heavy Metcon – Old School Reunion
Don’t be scared. It’s just for fun. (more…)
Archives
CrossFit Gymnastics – August 2017
Another great month for muscle ups with three more people getting their first! Well done, this has been very exciting to watch. (more…)
Heavy Metcon 2/8/2107
Working with a partners 2min work 2 min rest cycle thought stations for 40 mins. Make note of each rep count at each staion Row 16/20cals Pull ups ME Assault bike 16/20cals DB man-makers ME (no squat) Row 16/20cals KB swings ME Assault bike 16/20cals DB thrusters ME
Barbell Club 2017 – Phase 8 – A Benoit Sequel
After another phase of targeting specific muscle groups this month’s stimulus will change to a whole body circuit in both classes. The method for the A exercises is another gem from Andre Benoit (see October 2016 for the first). (more…)
CF training program, phase 2, week 1 31/7/17 – 6/8/17
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]
Lift to perform, not to impress
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]
Heavy Metcon 26/7/2017
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
Crossfit Weapons 23/7/2017
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]
CF training program, Squats, week 6 24/7/17 – 30/7/17
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]