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Gymnastics – February 2019

Jenna Fisher | 05-02-2019
There were some great results during the last two months of strict ring muscle ups. Special mention to Darragh for (intentionally) making a rep last for 47 seconds! And, to the Tom's, for finally turning up consistently (almost), and finding that this had a direct correlation to achieving their first reps. (more…)

Heavy Metcon 6/2/2019

Geoff Stewart
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 4/2/2019 – 10/2/19

Josh Schouten | 02-02-2019
Welcome to February, with a change of program and the CrossFit open in 3 weeks we will see some changes to the programming coming in. Sundays CrossFit classes will be the Open workout - we may modify this for those not wishing to count their score. Maybe a team and/or partner workout, yet if you're entering a score the workout... [Read more]

Barbell Club – February 2019

Jenna Fisher | 30-01-2019
Month 1 of 5-Month Cycle February is the first month of the first 5-month cycle of 2019.  This blog post explains the context to help you to plan your approach.  The link to the programme spreadsheet is provided at the end.  (more…)

Friday Night Rowing Classes – Row with an Olympic medalist

Josh Schouten
Luka Špik, Olympic Rowing Champion, is a regular on a Friday evenings @ 6:30pm.   This class focuses on rowing technique and rowing fitness.  Each week Luka will guide and challenge members to improve their anaerobic and aerobic rowing capacity. Rowing has a fantastic strength and technique carry over to many other CrossFit movements, as well as serious fitness.  Learning how to... [Read more]

Heavy Metcon 30/1/19

Geoff Stewart | 29-01-2019
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 28/1/2019 – 3/2/19

Josh Schouten | 27-01-2019
Last week of the first phase of training of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press. Tie your bootstraps and hang on in there for the last week of Phase one for the year. As we are moving through the phases we will see some of the structural exercises disappear and some of the big... [Read more]

Heavy Metcon 23/1/19

Geoff Stewart | 22-01-2019
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 21/1/2019 – 27/1/19

Josh Schouten | 19-01-2019
A further reduction in repetitions as we are well under construction for the remainder of 2019. Working towards the next phase of Squats, Deadlifts, Pulls and Press. Get ready for your time to shine. Continuted on from last week you will see that some of the W.O.D's will have *TEST* above them this week and next. This will signify the... [Read more]