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Crossfit Program – 16th May – 22nd May 2022

Geoff Stewart | 15-05-2022
Week 7.   Be brave.   Monday – Clean & Jerk Tuesday – Back Squat and Pulling Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Deadlift and pushing Sunday - Service   Monday – Clean & Jerk A High pull, power clean, front squat and press 5x1+1+1++1. E90sec   B Hang power clean and squat clean 6x... [Read more]

Crossfit Program – 9th May – 15th May 2022

Geoff Stewart | 08-05-2022
Week 6.   Be brave.   Monday – Clean & Jerk Tuesday – Back Squat and Pulling Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Deadlift and pushing Sunday Service   Monday – Clean & Jerk A High pull, power clean, front squats and press 5x1+1+1++1. E90sec   B Hang power clean and squat clean 6x (2+1)... [Read more]

Barbell basics.

Geoff Stewart | 06-05-2022
  Barbell basics. Due to the great success and the gains from our existing barbell club we are putting on Barbell basics sessions. This class will be about the mastery and simplicity of the basic barbell movements. This doesn’t mean it’ll be easy; it means the programming will be simplified with a focus on the technique and honing your form... [Read more]

Crossfit Program – 2nd May – 8th May 2022

Geoff Stewart | 01-05-2022
Week 5.  You got to love week 5 of a training program. We are all doing great gun lifting numbers are going north and fitness is moving into superhero mode. As the weight goes up please dont let your form slip, get tight on the bar make sure youre locked and dialed in. We dont want any injures.   Be... [Read more]

Gymnastics Program – May

Anthony Masters | 30-04-2022
Hello team, So here we go into phase 2 of the programming. This month we continue to build on top of the foundations we were working on in the previous month making things a little harder as we get stronger. Tuesdays bent arm focused, Thursdays straight arm focused, yes both are different sessions. (more…)

Mobility program – May

Anthony Masters
Hello gang, So for the month of May mobility classes will have a focus on the upper body and spine/ lower body. Again these will follow 2 week phases. The upper body session will address shoulder external rotation and the big muscles that contribute to better overhead positions. (more…)

Barbell Club – Weeks 13+14

Jenna Fisher | 25-04-2022
The week 13 program begins tomorrow and is now on the whiteboard. There was a typo in the original post so I have attached an amended version. The sumo deadlift does NOT have bands. This should be a standard sumo deadlift. Barbell Club 21-WEEKS from February 2022 amended PDF If you finish the Sunday upper body program before the end... [Read more]

Crossfit Program – 25th April – 1st May 2022

Geoff Stewart | 24-04-2022
Week 4. It's going to be a good week this one. We are all back from Easter and we have some chocolate to burn off and some tin to move. Be brave but not stupid this week, we need to start to really push the number and test ourselves. The rep numbers are getting lower so the weight goes up.... [Read more]

Crossfit Program – 18th April – 24th April 2022

Geoff Stewart | 17-04-2022
Week 3. These weeks seem to be coming around faster than the fastest circle line train. We are stepping it up a little this week we will be asking you to put a few more kilos onto your Barbell in the basic lifting and as always work on your breathing, form, quality of movement, and banter. Consistency is key.  ... [Read more]