Gymnastics – May 2019

Posted 30th April 2019 by Jenna Fisher

It’s all change in Gymnastics!

The busy morning classes will now have two coaches in each class. One will be solely dedicated to beginners to help achieve the first reps / consistent reps in the basic bodyweight movements. The other will be dedicated to the advanced and intermediate groups.

Each group will have it’s own dedicated programme to allow for the full hour to be spent training towards specific goals appropriate to the level of experience (you can mix and match between the programmes if your experience and skill sits somewhere in the middle).


Heavy Metcon 1/5/2019

Posted by Geoff Stewart
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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!


Barbell Club – May 2019

Posted 28th April 2019 by Jenna Fisher

Barbell club


May is the fourth month of the first 5-month cycle of 2019.

It is also the first month of what you have been working towards over the last three months – German Volume Training (10 sets of 10).


Crossfit Program – 29/04/2019 to 5/5/19

Posted by Josh Schouten


It’s hard to believe we’re up to phase 5 of the year. May will bring some EMOM’s (Every minute on the minute, or there abouts) and some time to try and express the foundations that we have built in Jan through April. A brief schedule will go like this:

Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty.

Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length.

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Upper body with set workloads to achieve in a time period

Saturday: Team and Partner workouts grab a partner and suffer together

Sunday: testing workouts and names WODs.

When we see testing of strength, some should choose wisely, staying within our means and experience (in the gym).

1RM (the amount you can lift for one repetition or 100% effort) is not the best test for a new member hence you will see a 5RM test next to it. As a newer trainee, it would be wise to stick to the 5s. The biggest kept secret to getting strong or fit for that matter is that consistency is key. Overcooking it on the 1RM testing is a great way to interrupt the flow of training. So let’s keep the lid on the cookie jars, just for now. Come the last week in the month we will blow the lid clean off and see what you have got.

Let’s get stuck in and reap the rewards. Remember, consistency is key.