Crossfit training program 17/9/18-23/9/18

Posted 15th September 2018 by Geoff Stewart


Welcome to Phase 5, week 3 of our 2018 training plan.

Is it really week 3 already? It’s great so see some many of you working so hard. These first few weeks have a lot of volume and sometimes it might feel a bit like a metcon, this isn’t a bad thing people. If you feel you need a rest and need to miss a set, do.  The rep numbers are coming down a little and the sets are going up. I’ve got to say it again, folks: these are WORKING sets, not warm up sets. We also need to give you a reminder that everything can be scaled down as well as up, one of our most used phases is “leave your ego at the door”.


This week you are looking at some gassy EMOMs and WODs. Be sensible: choose a weight you can keep moving. We don’t want you having  to break down the rep ranges or the complex because you’ve gone to heavy.


“Leave your ego at the door”


Crossfit training program 10/9/18-16/9/18

Posted 7th September 2018 by Geoff Stewart


Welcome to Phase 5, week 2 of our 2018 training plan.

How are you feeling people? got any new aches and pains from week 1? This week you’ll be repeating your basic lifts and numbers so you’ll looking to add a few more kilos to the bar and holding the rep ranges. You’ll be working smoothly, consistanlly working your positions and solidity on your olympic lifting complexes.


We have a few short WODs and some YGIG partner WODs let try and move faster when your working and earn your rest periods.


Good luck, be strong, be safe and be happy.


CrossFit Gymnastics – September 2018

Posted 4th September 2018 by Jenna Fisher

Last month’s conditioning workout had some fantastic results. The re-test in the final week revealed the success of your hard work with scores being reduced by 3-8 minutes.

This month we return to strength with some extra drills to help your muscle to contract faster to achieve more explosive reps.

The month will also give you the chance to identify your strengths and how best to work in a team ready for our inter-class competition in October’s programme. (Details to follow… in colour-coded spreadsheet!)