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Weightlifting – APRIL

Josh Schouten | 31-03-2019
This month sees us following a similar structure to last month's programming. Percentages are slightly higher each week in comparison to last month. We still have a de-load week in our 3rd week, sharpening up our movement pattern and resting those legs for even bigger numbers in Week 4!! So much fun to be had over the next month. I... [Read more]

Crossfit Program – 01/04/2019 to 07/04/19

Josh Schouten
Welcome to April, yes, we're a quarter of the way there already. With a new month will bring some new strength and a slight change in the CrossFit programming, as always. A few things to note about this month will be in further inclusion of the major lifts and also some set structure or the energy system days. Wednesdays will... [Read more]

Heavy Metcon 26/3/2019

Geoff Stewart | 26-03-2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome! (more…)

WEIGHTLIFTING – WEEK 4

Josh Schouten
We are coming into week 4 of our 12 week lifting cycle. Last week, we were all lifting at lower percentages than usual and I have been really impressed! Everyone has been hitting great shapes (not dance shapes) on the platform. Now, it is time to put that into practise for this coming week! Lets do this! MONDAY A: Drop... [Read more]

Crossfit Program – 25/3/2019 to 31/03/19

Josh Schouten
A 'BIG THANK YOU' goes out to all those who took the 8.34 minutes on average to fill out the members' survey. Over the coming weeks, we will go over all 153 results and come back to you all. - This week you will see some workouts that aren't 'for time' or 'as fast as possible' yet you will see... [Read more]

Heavy Metcon 20/2/2019

Geoff Stewart | 19-03-2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome! (more…)

Crossfit Program – 18/3/2019 to 24/03/19

Josh Schouten | 17-03-2019
Summers coming and we're ramping up the training nicely. We're getting used to the movements now and really starting to feel the movements. Strength if being gained and workouts are getting crushed. We've got a good mix of heavy and hard along with some pure conditioning workouts with don't involve burying ourselves. Along with this, there has been a rumour... [Read more]

Monday 18 March – Weightlifting Week 3

Josh Schouten
Hi Team, We are now in week 3, this week we are dropping the percentages even more! But do not despair, this is for a reason. Week 4 we will be working at 90% of our lifts. SO...focus this week, use it to fine tune your lifts and get prepped for week 4! (more…)