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CrossFit Program -25th September – 1st October 2023

Geoff Stewart | 24-09-2023
Week 8. The final week of this somewhat short training block. You have another 2 tests this week as well as all the fun and games as normal.   Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift 5x3... [Read more]

Strong Con Workout 3

Jenna Fisher | 23-09-2023
StrongCon Workout 3 4 mins AMRAP: upper body push and pull (*see below) 90 secs rest 4 mins - rower 90 secs rest 4 mins AMRAP: 5 BB push jerk medium, 10 DB squat light 2 mins rest 10 rounds 30 secs burpees 30 secs rest - push HARD. Try to achieve at least 12 reps every round. 3 mins... [Read more]

Strong Con Workout 2

Jenna Fisher | 20-09-2023
StrongCon Workout 2 13 min AMRAP 6 back squat 12 push-ups 6 burpee 24 walking lunges DB   13 min AMRAP 1 min hits for maximum cals Time each minute from when you start on the machine Alternate between the two machines Add up total cals accumulated over the 13 mins CHOOSE 1 COMBO: Assault bike and rower or Assault... [Read more]

Strong Con Workout 1

Jenna Fisher | 18-09-2023
StrongCon Workout 1 30 secs work 30 secs rest 40 secs work 20 secs rest 50 secs work 10 secs rest 60 secs work 90-120 secs rest - move to next exercise rower  (can do 4 mins straight for this one if need to use it for warm-up) deadlift - can do singles burpee box jump - move fast DB... [Read more]

CrossFit Program -18th September – 24th September 2023

Geoff Stewart | 17-09-2023
Week 7. You have some Test's workouts coming your way this week. You have done these before so you know what's coming be prepared and commit yourself.   Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift 5x3 @85%... [Read more]

CrossFit Program -11th September – 17th September 2023

Geoff Stewart | 10-09-2023
Week 5. Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift 5x3 85% Seated OH press 4x4 plus 1 effort @80% ME single leg box side steps 8el practise free HS holds with a partner. YGIG per round -8... [Read more]

Barbell Club – Sept

Jenna Fisher | 03-09-2023
Barbell Club format is changing for this month. Rather than two full leg days there will now only be one. The second leg session will change to focus on glutes, arms and traps. Most people do one or two other classes per week in addition to BBC so you have lots of legs covered and in some instances too much.... [Read more]

CrossFit Program -4th September – 10th September 2023

Geoff Stewart
Week 5. Monday – Deadlift/bench -Intensification Tuesday – Snatch /front squats Wednesday – Conditioning Thursday – Gymnastics Friday – Clean Saturday – Back squats-Intensification Sunday - Service   Monday – Deadlift/bench -Intensification Sumo Deadlift  5x3-5 65-85% Seated OH press 4x6-8 plus 1x effort @80% ME   Split stance RDL 8el practise free HS holds -with partner   YGIG as you split as... [Read more]

CrossFit Program -28th August – 3rd September 2023

Geoff Stewart | 27-08-2023
Week 4. This week is about hitting your groove and building on the numbers. We are still keeping the rep number high across the board as we are in our adaptation phase (building) Remember we don't need to crawl out of the gym after every workout thing form and quality.   Monday – Deadlift/bench -adaption Tuesday – Snatch /front squats Wednesday... [Read more]