Gymnastics – Competition Scores – Week 2

Posted 22nd October 2018 by Jenna Fisher

It’s hotting up!

This month’s gymnastics classes have been challenged with accumulating as many points as they can over the month to compete with the other classes for a team trophy and prize.

After a practice week (week zero), 6am won the first competition and 8am won the second. Now they go head-to-head in the final week to claim the title.

Gymnastics – Competition Scores Week 2 – October 


Crossfit training plan 22/10/2018 -28/10/2018

Posted 19th October 2018 by Geoff Stewart


Welcome to Phase 5, week 8 of our 2018 training plan.

Week 8. This week you’ll be repeating your basic lifts from last week, so look for a few extra kilos on the bars. You should still be making all your lifts: we are not in the realm of failing reps or sets.

We don’t write a “de-load week” into our programme as many of you have different training goals and training schedules, but if you have been following the plan for the last 7 weeks and are feeling a little jaded it might be time to back up a little. Move some weight but don’t fight the weight when doing WODs or longer exercise pieces. Check your work rate: you don’t need to be at 90% effort – 60-70% will do just fine. Rolling around on the floor after every workout isn’t your aim. Its really important you begin to listen to your bodies not breaking your bodies.


“leave your ego at the door”.


Crossfit Program 15/10/2018 -21/10/2018

Posted 14th October 2018 by Geoff Stewart


Welcome to Phase 5, week 7 of our 2018 training plan.

Week 7. Moving things around and switching things up. We’ll be working on some lower reps ranges this week. If you ask me, this is where a lot the magic happens… It’s a balance between volume, strength, recovery and mental fortitude.


When your doing box step ups don’t go to high ideally your knee will be above your hip crease but we would rather you stepped up with power and control than fell up the box.


“leave your ego at the door”.


Gymnastics – Competition Scores – Week 1

Posted 11th October 2018 by Jenna Fisher

Both the 6am and 8am teams improved their scores massively this week – one just over and one just under doubling them!

The tables were turned however, with 8am’s sizeable lead in the practice run being reversed by 6am this week.

With a prize for the winner thrown into the ring there is everything to play for now.

No matter what your experience or ability every person makes a difference in racking up the reps and scores. No need to be scared – scaled movements do count. Come and join a team!

Gymnastics – Competition Scores – October 

Points to ponder from week 1:

There were some questionable definitions of ‘strict’. I will continue to police.

No, bicep curls do not score points! (Perhaps I’ll add in the last week as a finisher…)

Seconds for the handstand holds are only counted during the time when you are holding at the top – the kick up and fall down seconds do not count!

Next week, handstand holds must all be initiated with a kick up rather than some being a pull off from the wall

Points for rope climbs and handstand holds have been adjusted to be more fair so please check the spreadsheet for this


Come loaded with a strategy to get the most out of the points system next week. Most of all, enjoy! It is just a bit of fun xx


p.s. good luck to the evening classes tonight!!