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Heavy Metcon 5/6/2019

Geoff Stewart | 05-06-2019
HMC 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…)

Gymnastics Classes Competition – May – Results

Jenna Fisher | 04-06-2019
Before the team winners are announced below, some special mentions should be acknowledged: Chris (6am, advanced): highest individual score of 8 rounds + 11 reps Antoine (6am, intermediate): biggest individual improvement from the start of the month to the end, up from 8 rounds to 11. Darragh and Roy (6am, advanced): biggest team improvement from the start of the month... [Read more]

Gymnastics – June 2019

Jenna Fisher | 02-06-2019
Some great results in the competition last month, with individual and team performances improving massively. One team (Darragh and Roy) achieved a 30% increase, from 10 rounds completed in the first week to 13 rounds completed in the last. That's 75 extra reps. Plus a heavier dead-ball, going up from 20kg to 30kg for the 400m run. The full results... [Read more]

Crossfit Program: 03/06/19 – 09/06/19

Josh Schouten
June will bring about some percentage work on the 1RM / 5RM's that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick... [Read more]