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CrossFit Programme September 9th – 15th

Anthony Waller | 08-09-2024
  The Reshuffle    As we close out the second training cycle of the year it's time once again to mix things up and keep the body guessing.   Take this week to adjust to the new schedule and set out your new goals before we officially start the new programme on Monday 16th.   Discipline is the bridge between... [Read more]

Barbell Basics

Josh Schouten | 03-09-2024
  Monday (pm) / Wednesday (am) Monday (pm) - Wednesday (am) A: Sumo Deadlift x 6 A2: DB Deficit Back Step x 12 A3: Glute Bridge x 25 B: Barbell Push Press x 6 B2: 1 & ¼ DB Press x 12 B3: Banded Tricep push Down x 25 C: Banded Pull a Part x 20-30 C2: Front Plank /... [Read more]

CrossFit Programme September 2nd – 8th

Anthony Waller | 01-09-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 10 - Test week....Lessgo!!   One Rep Max Testing Guide    Aim to hit your 1 Rep Max within seven working sets.    WARM-UP - Get Sweaty    1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @... [Read more]

Barbell Club September 2024

Geoff Stewart
Welcome to the September 2024 Barbell Club. September BB club is still aimed at building those foundations. You’ll be sticking to a basic lifting program. There is a bit more of a bias on this program with a lower pull and upper push and a lower push and upper pull. As last month there are 2 programs days 1-3 (Monday-Saturday)... [Read more]

Strong Con – 2nd September to 13th October

Geoff Stewart
Welcome to the new strong-con program this tasty little number is designed with an eye on your strength gains as well as your fitness and extreme buff-ness levels. A few words below from the boss to better explain the goodness that coming your way. Welcome to September StrongCon! 6 weeks of ‘Undulating Waves’ is just a cheat way of getting... [Read more]

CrossFit Programme August 26th – September 1st

Anthony Waller | 25-08-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 9   It's your final week of training before test week. Take a moment over the coming week to focus in on the targets you set at the beginning of the programme and do the necessary work to be your most prepared.   The foundations have been... [Read more]

Learn to Lift – August 31st

Josh Schouten | 23-08-2024
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]

CrossFit Programme August 19th – 25th

Anthony Waller | 18-08-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 8 ~ Deload   It's time once again to pump the breaks and let our bodies power up, before we make our final march on test week.   No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone... [Read more]

CrossFit Programme August 12th – 18th

Anthony Waller | 11-08-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 7   Slow and steady progress will get you where you want to go. All progress takes place outside the comfort zone.   See you at work.   Monday – Front Squat + Snatch  Tuesday – Bench Press + Pull Ups + Dips  Wednesday – Conditioning Thursday... [Read more]