Crossfit Program 28th October to 3rd November

Posted 27th October 2019 by Geoff Stewart

Week 9 of 12 . Week 9, We are back to our basic lifting session. Lots of 5×5 sets this week. In lifting and fitness terms these are some magic numbers we would like you look at lifting a good % of your 1RPM to build some good capacity at a good weight. Work your WODs keep it clean.

Monday – Cleans, pull ups and  some double unders.

Tuesday – Bench press, rowing and press ups.

Wednesday -“repeat from week 1”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, pressing then reps on reps on reps and some rest

Saturday – Snatching and  a “Big breath”

Sunday – CF open 20.4 (more…)

Weightlifting – November 2019

Posted by Josh Schouten

This month we are working on higher percentages, building towards maxing out in December.

A few drills to focus on faster turnovers and being more solid in the catch position!

Week 1


A: Backsquat – 1×10@25%, 1×5@50%, 1×3@60%, 5×3@70%

B: Power Snatch – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@80%, 1×1@85%

C: Snatch – 1×3@50%, 1×2@60%, 1×2@70%, 1×1@80%, 1×1@85,1×1@90%, 4×3@85%

D: Pendlay Row – 3×10


A: Backsquat – 1×10@25%, 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 1×1@80%, 1×1@85%, 1×1@90%

B: Push Jerk (Snatch Grip) Behind the Neck – 5×3

C: Snatch from Mid-Thigh – 1×3@50%, 1×2@60%, 1×1@70%, 1×3,1×2,1×1,1×3,1×2,1×1

D: Side Bends – 3×10


A: Power Clean – 1×3, 1×2, 5×1 – build load

B: Clean + Squat + Jerk -1×3,1×2,8×1 (Build weight)

C: Frontsquat: 1×10@25%, 1×5@50%, 1×3@60%, 5×3@70% (more…)

Bring a chum & both get 30% discount off a month’s membership

Posted 25th October 2019 by Josh Schouten

As a lot of you are aware, we don’t often do deals but when we do, we want to keep it tight and close to home so we do love the refer a friend offer.  

If you introduce a friend* to Momentum between now and the end of November 2019, both you and your friend will each receive 30 % off a membership of your choice (excluding class packs), for one month. If your friend has no previous CrossFit experience, they can either do metcon only, or if they want to CrossFit, contact us and we’ll sort something out.

All you need to do to avail yourself of this exciting offer is get your friend to purchase the membership they want between now and the end of November then email us with your names so we can refund you both the 30%.

(someone who doesn’t currently hold a membership with Momentum).

Competition Carnival – November 2019

Posted 22nd October 2019 by Jenna Fisher

Note – this competition has been postponed due to low numbers. New date TBC in the new year. A Christmas social event will be posted soon instead x


It’s competition time again!

Saturday 16th November will host our winter carnival.

As before, we will sweat together from 12.30pm and then celebrate the holiday season with cold beers and warm chats from 4.30pm onwards (possibly at the pub if the arch is too cold – tba).

There will be options for all levels of experience so all members are very welcome – CrossFit, Metcon and BBC.


Crossfit Program 21st-27th October 2019

Posted 20th October 2019 by Geoff Stewart

Week 8 of 12 . Week 8, this is our abstract week were we mess about with the plan and go of pietse

Good luck be brave check your shoe laces.

Monday – Cleans, pull ups and  a “sinking boat”

Tuesday – Bench press  and “all the ups”

Wednesday -“searching”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, pressing and climbing

Saturday – Snatching and “Ouch”

Sunday – 20.3 (more…)