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StrongCon – June-July 2025

Geoff Stewart | 22-06-2025
  Hello all, It’s a new Cycle for StrongCon and we are mixing up the strength portion and introducing waves, which means you will be increasing how many sets you will be doing at the beginning, which will be now 6. You will be performing 2 waves within the set, and you should be able to increase the weight each... [Read more]

CrossFit Programme June 23rd – 29th

Anthony Waller
    Third CrossFit Cycle 2025     Week 5    I’ve grown most not from victories, but setbacks. If winning is God’s reward, then losing is how he teaches us. Set your goals high, and don’t stop until you get there. Physical fitness can neither be achieved by wishful thinking nor outright purchase.   See you at work.  ... [Read more]

CrossFit Programme June 16th – 22nd

Anthony Waller | 15-06-2025
    Third CrossFit Cycle 2025     Week 4    Always make a total effort, even when the odds are against you. Success is walking from failure to failure with no loss of enthusiasm. Your mind will quit a thousand times before your body will.   See you at work.   Monday - Deadlift + Clean & Jerk  Tuesday... [Read more]

CrossFit Programme June 9th – 15th

Anthony Waller | 08-06-2025
    Third CrossFit Cycle 2025     Week 3    Whether you think you can, or you think you can’t. you are right. All our dreams can come true if we have the courage to pursue them. Great things come from hard work and perseverance. No excuses.   See you at work.   Monday - Deadlift + Clean &... [Read more]

CrossFit Programme June 2nd – 8th

Anthony Waller | 01-06-2025
    Third CrossFit Cycle 2025     Week 2    Fitness is not about being better than someone else. It’s about being better than you used to be. Exercise should be regarded as a tribute to the heart. Keep listening to your body. It will tell you when something is not okay.   See you at work.   Monday... [Read more]

Barbell Basics – June 2025

Josh Schouten
  Day #1 Monday (pm) - Wednesday (am) A1. Front / Goblet Squat  4 @ 40X0A2. Back Squat  6-8 @ 20X0 B. B1. Eccentric Chin Up   1-4 reps @ 10 seconds B1. Cable Pull Down  12-15 @ 3010 B2. Bicep Curl 6 -8 - For those doing Eccentrics 12-15 For those doing Cable Pulldowns   C. Bench Press  2-4 @ 40X0 Push Up (AMRAP or... [Read more]

Barbell Club June 2025

Geoff Stewart | 31-05-2025
  Welcome to the June 2025 Barbell Club Program Phase 6 So it’s a new phase again. We are returning (as we always do) to a whole body 2 day split this does have a bias and there is a aim with in this split. Let be honest the suns out the festival session is upon us and the pump... [Read more]

CrossFit Programme May 26th – June 1st

Anthony Waller | 25-05-2025
    Third CrossFit Cycle 2025     Week 1    Don’t dream of winning. Train for it. Most people give you right before the big break comes, don’t let that person be you. Discipline is the bridge between goals and accomplishment.   See you at work.   Monday - Murph  Tuesday - Press + Snatch  Wednesday - Conditioning Thursday ... [Read more]

CrossFit Programme May 19th – 25th

Anthony Waller | 18-05-2025
    The Reshuffle   Second cycle of the year complete and so many hard earned goals achieved. Massive congrats to all of you regardless of the end of programme numbers, you all turned up every session and laid it all out there. Discipline breeds success. Keep showing up, keep pushing and without doubt the results will follow. If you... [Read more]