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StrongCon: 20th Sept – 31st Oct

Posted 20th September 2021 by Jenna Fisher


Since we re-opened, I have used a similar format for the workouts within each program cycle. This was to help the people new to the class get settled in and comfortable. This month I think we are ready to increase the challenge so each workout will provide a different stimulus:

Workout 1 – long intervals

Workout 2 – (mostly) short intervals

Workout 3 – hill climbs, sprints and AMRAPs

If you are new to the gym you are still more than welcome to attend this class. The coach will guide you through and the exercises can be adapted if needed. You have six weeks of these three workouts so there is plenty of time to learn and improve.


Olympic Lifting – September – October (6 weeks)

Posted 7th September 2021 by Josh Schouten


It’s finally here. After a long hiatus, we have managed to bring back the long-awaited Olympic Weightlifting class (90mins). We will be kicking it off this Saturday 10am.

We are going to tie the session in with the regular CrossFit program as many already dabble in both. This will allow you to get a solid 3 days of lifting in each week: Monday CF, Tuesday CF, Saturday OW. The WODs for the day will be programmed to coincide with this. For those looking to follow the program closely, we suggest looking at the program and getting your numbers ready before class. (New members are equally welcome – no need to worry about the numbers, we will help you out).

The Saturday session is where most of the heavy lifting will be done as the additional time allows for a longer warm-up and specific auxiliary work. As we know, some assistance exercises are specific to the individual and we will be giving these out face-to-face where we can assess what is needed.

As always, there is a program, which you can find here – 6 weeks of bliss

Josh x




September Mobility Program

Posted 6th September 2021 by Anthony Masters

Hello guys,

Below is an itinerary for September of what will be covered each week in the mobility class. If you didn’t know about this class it is every tues @ 6:30pm arch 328, front room where we spend some time making our bodies move & feel better. (more…)