Gymnastics program – decemeber
Hello gang, The December program begins next week, here is a breakdown on what will be happening. (more…)
CrossFit Programme 20th November – 26th November
Week 8/10 ~ Deload Another block almost in the bag and with our final deload week before retesting, there's no better time to get those target numbers lined up in your sights and ready to blow outta the water. This month has unlocked even more muscle ups, handstands and epic feats of strength. Our barbell efficiency and technique... [Read more]
CrossFit Programme 13th November – 19th November
Week 7/10 And just like that we’re through the first block. Loads of improvements across the board and some huge PBs in the bag already. Month one has seen a real rise in barbell efficiency and technique along with some epic handstand walking and the unlocking of those notoriously illusive muscle ups. So on this wet Sunday, drink... [Read more]
CrossFit Programme 6th November – 12th November
Week 6/10 And just like that we’re through the first block. Loads of improvements across the board and some huge PBs in the bag already. Month one has seen a real rise in barbell efficiency and technique along with some epic handstand walking and the unlocking of those notoriously illusive muscle ups. So on this wet Sunday, drink... [Read more]
Gymnastics program; November
Hello all, The November program for gymnastics begins, here is a breakdown on what to expect. (more…)
Strong Con Workout 3
StrongCon Workout 3 Part A 6 rounds 3 front squat 6 back squat 9 burpee 12 squat jump 15 cal rower 90-120 sec rest Part B 30 secs work 30 secs rest work hard/fast 4 rounds Push press Ski Assault bike (more…)
Strong Con Workout 2
StrongCon Workout 2 The class will be split into 3 teams (max 6 people per team). Each team starts on a different station. 12 min stations Station 1 Bench press 20, 16, 12, 8, 4 DB power snatch 10 each arm for all rounds Station 2 30-50 double-unders* 12 renegade row, total 12 ab roll-outs (or sit-ups) *alternative: 12 box... [Read more]
Strong Con Workout 1
StrongCon Workout 1 Format: 60 secs work 30 secs rest After each block of 4 rounds: 2 mins rest before begin next block In the first round of each block, count your reps/cals and work hard to achieve the same number (or more) every round (more…)
Barbell Club – November
November program: Barbell Club - November 2023 Overview Workout 1 - legs Workout 2 - chest and back Workout 3 - glutes, arms, and traps Workout 4 - shoulders and arms