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5 Common Mistakes for Fat Loss:

Josh Schouten | 26-09-2016
The Momentum Small Group Body Composition P.T has been ticking over smoothly for the last 8 weeks.  We have a very consistent bunch of hard working members who are taking the additional steps required to improve their body composition, get lean and improve overall health.   A big part of this is education and lifestyle changes outside of the gym.... [Read more]

Crossfit training plan 26/9/2016-2/10/2016

Geoff Stewart | 25-09-2016
Heading into week 2 of our GPP intensification phase and how are you finding it?  Our aim this week is to put a few more kg on the functional rep ranges and aim to get a few extra reps out of your timed pieces on our foundation movements. Reps x weight = total volume - how are these numbers standing... [Read more]

Heavy Metcon 21/9/16

Geoff Stewart | 20-09-2016
Its all about the numbers.. Warm up like you mean it.   With a BB. Muscle cleans x5 High clean pull x5 Power clean x5 Push press x5   Increase weight on the bar slowly until to a good weight then move to clean and press and build to a good heavy single approx. 70% 1rpm   Workout in pairs... [Read more]

Crossfit training plan 19/9/2016-25/9/2016

Geoff Stewart | 18-09-2016
We are moving into week 1 of our intensification phase of training. Our training days are shifting around. We are looking to start pushing a bit more weight through this period which means we will be lowering the rep ranges and playing around with the overall volume of the sessions (this doesn’t mean you’ll be sitting around checking out your... [Read more]

Crossfit Training program 12/9/16-18/9/16

Geoff Stewart | 11-09-2016
  So! Into Week 4 of our adaption phase we go and we are going to turn it up a little. You folk should have been tracking your numbers and now is the week to ask yourself a few questions. Muhammad Ali was asked how many sit ups he does a day: his answer was that he didn’t know because... [Read more]

Heavy Metcon 7/9/2016

Geoff Stewart | 06-09-2016
Heavy Breathless "CINDY" Warm up for the work out. Deadlifts DB press Back squats Build up to your working weights..   Working in 3 in a follow the leader format (start after squats) for 30mins or 10 rounds each Deadlifts x3 @ 150bw+ DB incline press x6 @ 33%bw+ each arm BB back squats x9 @BW+ Row 200mtrs @ 80% alternate with... [Read more]

Barbell Club Phase 9 – The Godfather

Jenna Fisher | 04-09-2016
Barbell Club Phase 9 - The Godfather After the success of Arnold’s Blueprint we will be using Joe Weider’s muscle confusion technique for the next phase. The number of sets and reps will change each week so that your body does not know what is coming next. The variation of the lift might also change, as might the equipment (i.e.... [Read more]

CFH TRAINING PLAN 5/09/16 – 11/09/16 WEEK 3

Geoff Stewart
 We are heading into week 3 of our adaption phase of training. Hopefully you have spent and are spending some time at the bottom of the squat position and things are loosening up and you can spend more time down there without feeling like you've been run over by a rhino or Anthony. Within our training plan we repeat our major lifts week... [Read more]

Weapons September 2016

Josh Schouten | 01-09-2016
Weapons you guys are doing some awesome work, the improvement of everyone's gymnastics over the last few phases is epic. We're now playing with some technical movements that we need for those comps we all want to be qualifying for. So September will see lots more olly lifting, big strength lifts, hard ass Lactic work and some Long wods on... [Read more]