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Strong Con – April W3

Jenna Fisher | 19-04-2024
StrongCon - April/May - Workout 3   20 min cap 4-5 rounds 5 OHP BB 5 Thruster BB 5 Deadball to shoulder - heavy 20 Walking lunges   25 mins 30 secs Work in teams of 4*. Rotate the circuit 3 rounds - work hard P1: Push press# BB/DB - 30 secs work 30 secs rest P2: Assault bike -... [Read more]

Strong Con – April W2

Jenna Fisher | 15-04-2024
StrongCon - Workout 2   A. 21 min AMRAP Back squat 2 reps - 20 secs rest - 2 reps - 20 secs rest - 2 reps 30-60 double unders (or alternaitve) 60 secs rower - work hard 60-120 secs rest In busy classes, work in teams of 3 per rack   B. 21 min AMRAP Teams of 3 P1:... [Read more]

Strong Con – April W1

Jenna Fisher | 14-04-2024
StrongCon - April 2024 Workout 1 8 min stations   Station 1 - AMRAP 8 bench press 8 DB squat 4 DB squat jump   Station 2 - Assault bike 5 rounds 45 secs work 60 secs rest - work hard   Station 3 - AMRAP 6 deadlift 6 burpee over bar - lateral 6 each arm high hang power... [Read more]

CrossFit Programme April 15th – 21st

Anthony Waller
    NEW CYCLE 🚨   Week one is in the bag and the tone for our second cycle of the year has been set. Things have certainly levelled up and the DOMS last week were real.  Our foot remains on the gas as we move into week two, with the reps dropping and the weights rising.  Keep your eyes... [Read more]

Learn to Lift – April 13th 12:15pm

Josh Schouten | 08-04-2024
  What is our Learn to Lift intro course and who is it for? Our course is a comprehensive introduction to simple and complex lifting (more detail below) and it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you'd like to try out our CrossFit Trial Class first,... [Read more]

CrossFit Programme April 8th – 14th

Anthony Waller | 07-04-2024
    NEW CYCLE 🚨   This is the beginning of our second training cycle of the year. We're back to the 5/3/1 protocol so have your percentages ready and be prepared for another steady and heavy march to success. The movements for the day have now shifted, along with the accessory work being given a mix up. Summer is... [Read more]

Barbell Club – April

Jenna Fisher | 01-04-2024
Barbell Club - April 2024 After many months of building up to your 1 rep max we are now going to start the cycle again with higher rep sets for your A lifts. For this part of the class, I will call out the timings on the clock to ensure you achieve the time under tension. For Part B you... [Read more]

CrossFit Programme April 1st – 7th

Anthony Waller | 31-03-2024
  The Reshuffle. The first cycle was a huge success with heaps of barbell PBs as well as some epic gymnastic feats. So after a well deserved bank holiday weekend, it's time refocus and get ready for phase two. This week you still have the opportunity to hit some big lifts whilst getting used to the new schedule. With the... [Read more]

CrossFit Programme March 25th – 31st

Anthony Waller | 23-03-2024
    TEST WEEK Making progress isn’t always about moving forward, sometimes it’s about bouncing back.  “We are what we repeatedly do. Excellence therefore is not an act, but a habit.” See you at work. Lessgo!   Monday – OHS & Snatch Tuesday – Deadlift & Bench Wednesday – Conditioning Thursday – Gymnastics Friday – Press & Cleans Saturday –... [Read more]