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Crossfit Program – 15th August – 21st August 2022

Geoff Stewart | 14-08-2022
Week 10.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x2+4 @80%A   10mins For quality 3x Pull-ups -weight 3x Box jumps -height... [Read more]

Free Foundations – Saturday 10th September 2022

Josh Schouten | 12-08-2022
What is our foundations' intro course and who is it for? Our course is a comprehensive introduction to simple and complex lifting (more detail below) and it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you'd like to try out our CrossFit Trial Class first, book yourself into... [Read more]

Barbell basic August 2022

Geoff Stewart | 07-08-2022
  Barbell Basics has been running for another 4 weeks now so it's time to change things around a little. This doesn't mean it's going to get complex. We are going to change the days over so if you're only doing 1-day you'll still get an understanding of the movement and the program.  If you want to build some tone,... [Read more]

Crossfit Program – 8th August – 14th August 2022

Geoff Stewart
Week 9.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A  Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x3+6 @75%A   Ladder  For quality for 10min 2x MU/pull-ups 2elx Pistol squats... [Read more]

Gymnastics program – AUG

Anthony Masters | 05-08-2022
Hello team, As global warming is doing its thing and keeping the gym warm we are gonna take advantage of this before the cold settles in. That means doing the things that are just easier to do when it is warm. So on the menu for these next 2 months is the ring & P-bar routines which can be scaled... [Read more]

Crossfit Program – 1st August – 7th August 2022

Geoff Stewart | 31-07-2022
Week 8.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A  Front Squats - 8x2,2,2,2,2,1,1,1   B Front squats and Back squats 2x3+6 @75%A   10mins for quality 10x1/2 weighted pull building to a heavy... [Read more]

Crossfit Program – 25th July – 31st July 2022

Geoff Stewart | 24-07-2022
Week 7.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 6x2 E2MO2M   B Front squats and Back squats 2x3+6 @70%A   8mins for quality 3xefforts MRP Pull-ups single-leg squats /... [Read more]

Crossfit Program – 18th July – 24th July 2022

Geoff Stewart | 17-07-2022
Week 6. We are halfway through this phase and those skills are coming along well. Remember to take your time when you have time - form before load.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and... [Read more]

StrongCon Workout 3

Jenna Fisher | 15-07-2022
Dates: Sunday 17th July Tuesday 19th July Thursday 28th July Sunday 7th August Tuesday 9th August Thursday 18th August   Part A - old school circuit 6 rounds - 30 mins 35 secs work : 25 secs rest Station 1: Ski - work hard - minimum 8/11 cals F/M Station 2: Sumo deadlift - approx 15 reps Station 3: Bike... [Read more]