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CrossFit Program -15th May – 21st May 2023

Geoff Stewart | 14-05-2023
Week 9.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service   Monday – Squat and Pulling A Front or back squats 6x1+1 90% plus   10min B Vertical jumps x1+1 B1 Pull-ups 4xME @BW.   5x rounds AFAP. 16(8)x single... [Read more]

CrossFit Program -8th May – 14th May 2023

Geoff Stewart | 07-05-2023
Week 8. Another great week coming your way. Keep focused and check in with your coaching team.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service     Monday – Squat and Pulling A Front or back squats 6x2+1 90% plus... [Read more]

Learn to Lift – 20th May – 2023

Josh Schouten | 02-05-2023
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... [Read more]

Barbell Club – May

Jenna Fisher | 01-05-2023
For the main lifts (squat, deadlift, bench, OHP), you can choose if you focus on strength or hypertrophy. The amount of time you will have for the accessories will vary depending on which option you choose so you can adjust the number of sets that you complete for the accessories accordingly. Barbell Club - May 2023 pdf

CrossFit Program -1st May – 7th May 2023

Geoff Stewart | 30-04-2023
Week 7. Another solid week coming your way. Again your strength work is coming to a head and there are some spices little WOD this week.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service   Monday – Squat and Pulling... [Read more]

CrossFit Program -24th April – 30th April 2023

Geoff Stewart | 23-04-2023
Week 6. We are going deep now, peeps. Keep focused keep working.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service   Monday – Squat and Pulling A Front/ back squat 6x3 90% A1 Weighted Pull-ups 5x 3-6   10min B... [Read more]

CrossFit Program -17th April – 23rd April 2023

Geoff Stewart | 16-04-2023
Week 5. Looking for consistency this week, please.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service   Monday – Squat and Pulling A Front squats 6x3 80% A1 Weighted Pull-ups 5x 3-6   10min B Pistols x6-10el B1 V sit... [Read more]

Barbell Basics – April 2023

Josh Schouten | 14-04-2023
  Welcome to Barbell basics,   A few of you have been asking for the program to be posted up so you can get the engines ready prior to class. This month we will be moving on a little bit of a faster scale. We will be moving into a tri-set which will see us complete 3 exercise back to... [Read more]

CrossFit Program -10th April – 16th April 2023

Geoff Stewart | 09-04-2023
Week 4. This week we want you to check in with the RX weights and move that comfort zone, please.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service   Monday – Squat and Pulling A Front squats 5x 3-5 65-80%... [Read more]