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Barbell Club – February – Gironda 8×8

Jenna Fisher | 30-01-2023
Gironda 8x8 Method Last month we did general prep for muscular endurance. This month we focus on hypertrophy and fat shredding with the Gironda 8x8 method. Barbell Club, February 2023, Gironda 8x8 Method Requirements (non-negotiable): For each exercise, all the reps and sets must be completed with the same weight. Do not start too heavy on set 1 and end... [Read more]

Crossfit Program -30th January – 5th Febuary 2023

Geoff Stewart | 29-01-2023
Week 4. 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 E3MO3M A Deadlift 5x5 70-85% A1 Bench press 5x5 EMOM 10min B Rev drop lunges x6el -Heavy... [Read more]

Crossfit Program -23rd January – 29th January 2023

Geoff Stewart | 22-01-2023
Week 3. 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   Deadlift and Push E3MO3M A Deadlift 5x5 85% @3010 A1 Seated BB OH press 5x5 (pins) @3010   10min B BB RDL... [Read more]

Crossfit Program -16th January – 22nd January 2023

Geoff Stewart | 15-01-2023
Week 2. 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   Deadlift and pushing E90sec on 90sec A Deadlift 4x6 @65-85% @3010 A1 Bench press 4x8-10 @4010   10min B DB Rev drop... [Read more]

Strong Con – arch 325 – Jan 23

Jenna Fisher | 10-01-2023
Building work in Arch 325 has been completed over the Christmas break. The metcon room has been extended in size and fully equipped with assault bikes, rowers, ski ergs, a larger sled track, squat racks and barbells, and all the usual DBs/KBs. A Tuesday 6am StrongCon has been added to the timetable in this arch. The style of workout can... [Read more]

Crossfit Program -9th January – 15th January 2023

Geoff Stewart | 08-01-2023
Week 1. A new training plan. It's time for a new plan and we are going in Hot. As with all the new training programs I crack in with the usual blurb about Momentum Being a GPP program, General physical preparedness. Which in layperson terms means.  "GPP is intended to provide balanced physical conditioning in endurance, strength, speed, flexibility, and... [Read more]

Barbell basic Febuary-2023

Geoff Stewart | 07-01-2023
  Barbell Basics. We are starting the new year with a new program. The key is in the name -Barbell Basics, you will be lifting weights and keeping it simple (this doesn't mean easy) The program is designed to cover all the lifting bases from big exercises and bigger muscle groups all the way to smaller more isolation exercises and... [Read more]