Beginners Olympic Weightlifting + Mobility for Olympic lifting Workshop

Posted 16th September 2019 by Josh Schouten



We will be bringing to you a 4 week Olympic Weightlifting workshop spread over 4 consecutive Saturdays from 12pm – 1:30pm beginning from Sept 28th – Oct 19th. The purpose of this workshop is to provide a better understanding of Olympic Weightlifting, that involves learning to warm up efficiently, practising drills and complexes to improve technique and strength, building confidence, and simply help you in your training journey whether it is in the pursuit of strength or to just to lift for fun. There will be good banter along the way, the workshop is suitable for beginners to intermediates and will be run by Anthony Masters.


Crossfit Program 16th-22nd September

Posted 15th September 2019 by Geoff Stewart

Week 3 of 12 . Week 3, you get the idea and you’ll all now the exercise format, so lets test out those lifting numbers. Remember we don’t practise failed lifts, we should be making all our lifts. If your failing for a technical reason ask your coach for pointers, if you failing becasuse you trying to lift to much weight, check that ego and take some weight of.

Good luck be brave pull up your socks.

Monday – Cleans and 3min and 3min ME

Tuesday – Bench press and lunging

Wednesday -Conditioning 6 rounds and 6mins

Thursday -Unicorn stuff

Friday – Deadlift and reps and run

Saturday – Snatch and “360degrees”.

Sunday – “Double fist”.. yes its called double fist…..


Olympic Lifting – September

Posted 11th September 2019 by Josh Schouten

This month, we will be looking at building to 2 rep maxes in our Front and Backsquat, as well as testing out our 1RM for the Clean, and Jerk from the racks.
I would like athletes to try out various maxes depending on how you feel on the day, to enable us to establish whether we need to work on strength in the squat to get those numbers up or make technical adjustments in the lift. This will help determine October’s programming, helping me fine-tune the squat cycle for the individual and what complexes we need to be adding in, gearing us up towards max out in November.
Reps in the squat are lower this month with percentages going up, adding in a few more complexes to help us stay more upright when we Jerk and keeping our torso tall, as well as my favourite mixing in spicy complexes having us Jerk under fatigue. WOO
Snatch drills will be from the hip working on that turnover with OHS adding pauses in the catch position, learning to control our core when we come out of the lift.
Let’s just have fun with it and enjoy the ride.

Crossfit Program 9th-15th September 2019

Posted 8th September 2019 by Geoff Stewart

Week 2 of 12 . Into week 2 we go lets just get on with it. 


Good luck be brave pull up your socks.

Monday – Cleans and simple and honest

Tuesday – Bench press and bouncy bunnies

Wednesday -Conditioning for fast bears

Thursday -unicorn stuff

Friday – Deadlift and a pyramid scheme

Saturday – Snatch and hit and run

Sunday – 30 Rock


Mobility September

Posted 2nd September 2019 by Anthony Masters

Hey everyone, good work to all, especially many regulars &  newcomers. Good to see people notice the positive crossover effect that training mobility has on the rest of their training & lives in general.

Since the beginning, I have been making the classes more & more challenging in different ways as the months went on. Reason being many of you have been grasping the concepts super fast so it made sense. Having said that i know for newcomers it can be hard to grasp the concepts & terminology I use from a single class making it easy to get lost, especially when I start talking about CARS, PAILS & RAILS, Intensities etc etc. So for the last week I will revisit the basics, drop the intensities and also add some new stuff for everyone. This will be a great refresher for regulars but as well a good opportunity for newcomers to get a better understanding on how to apply various techniques that are used in class.

So for the month of September the mobility classes are going to have a similar structure as the last few months. There will be 1 focused class looking to improve the upper body alignment portion for the handstand. We will be doing some serious work to open up the latts and wrists in order to improve the overhead position.

The Spine class will be combined with full morning routine CARS, what we do in the warm up, this time revisiting basics, playing with intensities, exploring and addressing individual sticking points. The spinal section will look at some basic spinal segmentation techniques to improve independent articulation of the joints.

The other 2 classes will be full body addressing what the majority need (shoulders, spine & hips) and taking what we have already learnt in the last few months to the next level. I suggest bringing your book of swear words to let off some steam as you will feel beaten up during these classes but you have my word you will leave feeling much better for days after. As a side note Leticia that helped out last week will be covering the first week for me, She plans on using a very similar method to me, i know this class will help anyone wanting to improve their squat, deadlift, muscle up but there will also be a touch of new stuff… probably stuff i am crap at, so try to make it down it will be a good one.


Wk 1- full body, hip flexors & shoulder extension work, pelvis mobility/ stability work

Wk 2- upper body handstand speciality class (latts, shoulders, spine & wrists) 

Wk 3- full body, shoulder & hip internal/ external rotation focused for joint health (the basics never get old)

Wk 4- CARS & Spine focused class (using morning CARS as a strength training stimulus vs warm up)


Ant x