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Barbell Basics – April 2025

Josh Schouten | 01-04-2025
  Monday (pm) / Wednesday (am) Monday (pm) - Wednesday (am) A: Heels Elevated Barbell Back Squat   4 x 10,8,6,15 :45 seconds rest as a maximum B: Push Up 4 x 10,8,6,15 :45 seconds rest as a maximum C: Bulgarian Split Squat 4 x 6-8 each leg C2: Ring Row 4 x 20-30 second pause at top + Max reps... [Read more]

StrongCon – April-May 2025

Geoff Stewart | 31-03-2025
This 6 weeks of StrongCon the strength is working with a basic High to low rep scheme with increasing weight as the reps decrease! This way we hit all the bases, hypertrophy and pure strength! You have 3 weeks where the reps decrease on a sliding scale l and then back up to the high reps and down the scale... [Read more]

Barbell Club April 2025

Geoff Stewart
Welcome to the April 2025 Barbell Club Program Phase 4. We are splitting it down this month into a more classic movement type style so you can really target those body areas. You’ll note the A and B exercise are stand alone and not super sets, as normal this is because we really want you to focus on building and... [Read more]

CrossFit Programme March 31st – April 6th

Anthony Waller | 30-03-2025
    Second CrossFit Cycle 2025     Week 2    Strength does not come from physical capacity. It comes from an indomitable will. You must expect things of yourself before you can do them. The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a... [Read more]

CrossFit Programme March 24th – 30th

Anthony Waller | 23-03-2025
    Second CrossFit Cycle 2025     Week 1    Confidence comes from discipline and training. I don’t count my sit-ups. I only start counting when it starts hurting because they’re the only ones that count. What hurts today makes you stronger tomorrow.   See you at work.   Monday - Strict Press + Snatch  Tuesday - Back Squat... [Read more]

CrossFit Programme March 17th – 23rd

Anthony Waller | 16-03-2025
    The Reshuffle   First cycle of the year complete, the first in house comp complete and now almost the first quarter of the year complete too. Lots of hard earned gains off the first cycle, huge amounts of love throughout the competition on Saturday and so much to look forward to in the next phase. Keep showing up,... [Read more]

CrossFit Programme March 10th – 16th

Anthony Waller | 09-03-2025
    First CrossFit Cycle 2025     Week 10 - TESTING    ALL GAS NO BREAKS ⛽️   Once you learn to quit, it becomes a habit. It’s hard to beat a person who never gives up. Do something today that your future self will thank you for.   See you at work.   Monday - Front Squat +... [Read more]

Fancy a Pull Up?

Josh Schouten | 04-03-2025
What:  Are you looking to get solid pull up / chin ups in the bag for 2025? We will be holding a Pull up / Chin up workshop where we will go over what is needed to achieve your goals. Whether that be 1,2 or 10 Chin ups. We will assess where you are at and give you a 8... [Read more]

Gymnastics March – 2025

Josh Schouten
Warm up  Double under practice 3-5 mins Part 1: Cuban Rotations 3 x 10 German Hangs 3 x 20 seconds Pec Flye 3 x 10   Part 2: Hollow Dish 2 x 30-60 Arch Body Hold 2 x 30-60   Part 3: Tight Kip Swing 3-5 x 5-10   Select your main focus for the month Bar Muscle Ups 2... [Read more]