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Results of the Momentum membership survey 2016 – part 1

Geoff Stewart | 07-12-2016
A huge thank you to everyone who filled out this year's members' survey. We really appreciate your feedback and although we are constantly talking to you throughout the year and hope we are broadly in touch with what you’re thinking, it’s really useful to get some more in depth feedback on some specific points. We have read all your responses... [Read more]

Heavy Metcon 7/12/2016

Geoff Stewart | 06-12-2016
Warm up like you know you should   Extension to the warm up because we all you didn't warm up like you should. working with a partner YGIG format 10 deadlifts 10 ground to over head x10 rounds each start light increase weight slowly but DON'T go heavy.   Workout A working with a partner E2MO2M x5 round each 3x Deadlifts... [Read more]

The Momentum 12 days of Christmas workouts

Geoff Stewart | 05-12-2016
 After the final week of this phase (5th-11th December)  Christmas is almost so close you can smell the turkey. We have a little programming treat for you coming up. We have gone out and asked your coaches to design the 12 sessions of Momentum Christmas. Each coach has designed a specific workout which they feel you guys might (I use... [Read more]

Barbell Club Phase 12 – The Return of GBC

Jenna Fisher | 04-12-2016
After November’s lower rep heavier phase you should have developed some extra strength for December’s return to volume. This month the reps are higher and the rest lower. It is important that you stick to this format to get the desired results... So if you have Christmas gossip to catch up on make sure you do it before class. (more…)

Heavy Metcon 30/11/2016

Geoff Stewart | 29-11-2016
              Warm up like you know you should 10mins With a KB work through: 50 KB swings 25 walk out to press ups 50 KB squats 25 ring rows   Then  EMOM 10 mins 6 KB goblet squats 6 KB GTOH (head cutters)   Rest 5mins   Then EMOM 10mins 6 KB swings 6 KB press ups to... [Read more]

Crossfit training program 28/11/2016 – 4/12/2016

Geoff Stewart | 27-11-2016
Into Week 5 of 6, this is our final intensification week before we get into our testing or realization week so it's time to really dial in that form and take even more notice of those numbers (a bit more on this later). This week is similar to last week in its goals and focus - remember per last weeks... [Read more]

How to read the Training Plan?

Josh Schouten | 24-11-2016
This will be an ongoing post that will be updated over time.  I hope this helps those who are new to training to understand the programming language. Enjoy! When you first walk into a CrossFit gym, or when you start training with a quality strength and conditioning coach, you will be introduced to the wonderful world of the exercise programming... [Read more]

Heavy Metcon 23/11/2106

Geoff Stewart | 22-11-2016
            Warm up and get mobilise Warm up for BB complex with a partner the complex should be with 1 bar at a weight you can manage with a steady flow and tempo. 3x Deadlifts 3x Power cleans 3x Front squats 3x push press   Workout. In a 5 min time frame in a YGIG format... [Read more]