CrossFit Open 2023 – February 16th – March 6th

Posted 7th February 2023 by Josh Schouten

The 2023 CrossFit Open is an exciting opportunity to challenge yourself and see how you stack up against other athletes from around the world. Here are the top three reasons why you should consider participating in the 2023 CrossFit Open:

  1. Personal Growth and Improvement: The CrossFit Open provides a unique opportunity to test your fitness levels and track your progress over time. By taking part, you will be able to identify your strengths and weaknesses and work on improving in areas where you struggle.
  2. Community and Camaraderie: CrossFit is a community-driven sport and the Open is a great way to connect with other athletes and build relationships with like-minded individuals. The competition can also bring out the best in people and create a supportive environment where everyone is cheering each other on.
  3. A Chance to Compete: The CrossFit Open is an opportunity to push yourself to your limits and compete against others in a safe and supportive environment. Whether you are a seasoned athlete or a beginner, the Open provides a challenge for all levels of fitness, and it’s a great way to set new personal bests and push yourself to be the best athlete you can be.

In conclusion, the 2023 CrossFit Open is a fantastic opportunity for personal growth, community building, and competition. So, whether you’re looking to test your limits, meet new people, or simply have some fun, don’t hesitate to sign up and see what you’re made of!

We will be holding the workouts Friday 17th, 24th and March 3rd. The class will be run in a slightly different format to normal. This will be a great social event if not a ball-busting workout for all.

Learn to Lift – March 2023

Posted by Josh Schouten

What is our Learn to Lift 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 one of our CrossFit Trial classes every Saturday 12pm.


Momentum Standards

Posted by Josh Schouten


Introducing the Momentum Training Standards Board: Your Fitness Journey Map to “Ridiculously Good”!

Ladies and Gentlemen, gather around because we have some exciting news for all of you fitness enthusiasts out there. We’re proud to announce the release of our new and improved standards board! It’s like a roadmap to your fitness goals, but with more sweat, grunts and maybe a little bit of crying (but only when you realise just how “ridiculously good” you can become).

The standards board allows you to track your progress and see where you are on your fitness journey, whether you’re a “Novice” just starting out or a seasoned pro ready to take on the “Ridiculously Good” challenge. Want to be a “cardio king” or “strength queen”? No problem! With our standards board, you’ll know exactly what milestones you need to hit to reach your desired level of fitness.

So, how do you get started? It’s simple! Just come to a class, sweat like a pig and let our instructors do the rest. They’ll assess your abilities and place you on the board. And don’t worry, there’s no need to feel embarrassed if you find yourself starting as a “Novice.” Everyone has to start somewhere, and we promise not to judge (unless, of course, you’re not sweating enough, then all bets are off!).

So, what are you waiting for? Grab your water bottle, lace up those sneakers, and let’s get to work. The “Ridiculously Good” level is calling, and it’s time to answer the call!

See you at the gym!

Disclaimer: The “Ridiculously Good” level might require a little more effort and dedication than just showing up to class and sweating. But hey, it’s all part of the journey!

P.s. In the coming days you will see this appear in the front room, on the wall next to the stairs.

Crossfit Program -6th Febuary – 12th Febuary 2023

Posted 5th February 2023 by Geoff Stewart

Week 5. Stimulus, recovery and adaption. It all makes sense.

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service


Monday – Deadlift and pushing


A Deadlift 6×3 80-95%

A1 OH press 6×3 (pins)


EMOM 10min

B Split stance RDL x8el

B1 Ring dips x4-8


“Big nose”

With a partner 4x2min work 2min rest

12/12 GTOH and d-ball squats ME kcals

10/10 GTOH and d-ball squats ME kcals

8/8 GTOH and d-ball squats ME kcals

6/6 GTOH and d-ball squats ME kcals


Tuesday – Snatch

Snatch BTK press, jerk, drop snatch 3x3x3x3 E90sec


Snatch pull, muscle snatch, power snatch 3×3,3,3 e90sec


Power or Squats snatches E2MO2M 8×2 @80%MX


Buy-In: 50/40 Calorie

3 Rounds

40x Double-unders

20x pull-ups

10x press-ups


Wednesday – Conditioning

With a partner both working AMRAP 24mins

Row/ski 400/500mtrs each

10x power cleans rx60/45

Row/ski 400/500mtrs each

10x push press

Row/ski 400/500mtrs

10x front squats

Row/ski 400/500mtrs

10x deadlifts



3 Rounds for Time

20 Burpees

21 Alternating Dumbbell Snatches 1×22.5/15

12 alt Dumbbell Thrusters 2×22.5/15


Thursday – Gymnastics


Friday – Squat and Pulling


A Back squats 6×3 85%

A1 Weighted Pull-ups 6×3



B Box single leg step ups x8el

B1 horizontal ring rows x10-12


buy in: Long/short block run

6 rounds

6elx 1 Db rev lunge into thrusters rx 20/12.5

12x T2B/T2R/ rev crunches

Cash out: Long/short block run


Saturday – Clean & Jerk

Anthony Waller Special.

Look out for the Blog post and notice for this Saturday.


Sunday – Service

EMOM for 12mins
BB complex – build weight.

1x Deadlift
1x Hang squat cleans
1x Jerk


3 Rounds For Total Reps 21mins

1 minute Burpees

1 minute Power Snatches 45/30

1 minute Box Jumps

1 minute HSPU

1 minute Pull-Ups

2 minute Rest


Accumulate 100 T2B/T2R