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Heavy Metcon 19/10/2016

Geoff Stewart | 18-10-2016
Heavy and fast Working in teams  odd and even minutes EMOM for 6 mins per stations On your Odd minutes you will be working a heavy BB exercise then on the even minute you will do a higher rep more explosive exercise, 6min per station. Warm up - for workout. Power cleans 5 Air squats 30   Deadlifts 5 Alt leg... [Read more]

Crossfit Training Plan 17/10/2016

Geoff Stewart | 16-10-2016
Into week 1 of 2 of our GPP realization phase. This week we going to be testing your 3-5 rep max looking for your to move a good amount of Kilo’s on your timed pieces as well as usual working hard digging into those pain caves and having fun. You will get 2 runs at your lifts and a few... [Read more]

Heavy Metcon 12/10/2016

Geoff Stewart | 11-10-2016
    Odds and evens   Working with a partner in an 8 min EMOM. We would like you and you will need to go heavy and fast to get through these each 8min EMOM. We would like everyone to start with the BB movement please.   Power clean x5 @ BW Bike 15/20kcals Rest 5 mins Squats x5 @... [Read more]

Barbell Club Phase 10 – Dream Big

Jenna Fisher | 10-10-2016
After a break from the norm with the muscle confusion technique we are going to return to a programme with which you can track your progress each week. This phase is based on a workout Andre Benoit put me through when I was lucky enough to be coached by him at his Hypertrophy Academy. Andre is a former winter Olympics... [Read more]

Crossfit training plan 10/10/2016-16/10/2016

Geoff Stewart | 09-10-2016
Into week 4 of our GPP intensification phase. This week we are looking to step it up again just a touch before we move into two testing or realization weeks of training as the culmination of the last 8 week (4 weeks of adaption followed by 4 weeks of intensification).   Please remember guys, over the last 7 weeks we... [Read more]

Heavy Metcon 5/10/16

Geoff Stewart | 04-10-2016
              3 is the magic number   Warm up For workout   Working with a partners in a YGIG format AFAP for 3mins do 3 reps of the movement then rest 3min and reset for next movement . Power cleans @70%BW Back squats @ 80% BW OH push press @ 50%BW Deadlifts @ 110%BW... [Read more]

Crossfit training plan 3/10/2016-9/10/2016

Geoff Stewart | 02-10-2016
Into week 3 of our GPP intensification phase. This week we are very much sticking to the same theme as last week - lets please focus and record your numbers on lifts and RPE (see below) on breathing pieces. This week: Put a few more kg on the functional rep ranges Try to get a few extra reps at a... [Read more]

Let’s Upgrade your Weapons

Josh Schouten | 01-10-2016
Weapons: The new phase begins tomorrow and let's chase down some new PB's. We're going to look at how you're body will improve through different lactic progressive programming and static dynamic strength work. We're looking at increasing your aerobic output and your ability to buffer lactic acid. I feel you will not enjoy this at the time, but I know... [Read more]