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Barbell Basics – Feburary 2025

Josh Schouten | 02-02-2025
Welcome to February's Barbell Basics program. For days 1 & 2 we will be focusing on the German Body Composition again with a focus on decreased rest times and high % weights during the sets. Please be sure to get the right weights so we are having 4 sets at a solid weight. This month I would like you to... [Read more]

CrossFit Programme February 3rd – 9th

Anthony Waller
    First CrossFit Cycle 2025     Week 5     Exercise should be regarded as tribute to the heart. You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.   See you... [Read more]

Barbell Club Febuary 2025

Geoff Stewart | 31-01-2025
Welcome to the February 2025 Barbell Club Program Phase 2. It’s a classic 3-day split this month, building on the whole-body workouts you did in January. We are looking for your A exercise to be heavy working into the 75% 1RM plus range. Make sure you warm up well and make sure your working sets are working sets NOT extended... [Read more]

CrossFit Programme January 27th – February 2nd

Anthony Waller | 26-01-2025
    First CrossFit Cycle 2025     Week 4 ~ DELOAD    Once you are exercising regularly, the hardest thing is to stop it. The secret of getting ahead is getting started.   See you at work.   Monday - Front Squat + Clean & Jerk Tuesday - Deadlift + HSPU + Snatch Wednesday - Conditioning Thursday - Gymnastics... [Read more]

CrossFit Programme January 20th – 26th

Anthony Waller | 19-01-2025
    First CrossFit Cycle 2025     Week 3    Take care of your body. It’s the only place you have to live.   See you at work.   Monday - Front Squat + Clean & Jerk Tuesday - Deadlift + HSPU + Snatch Wednesday - Conditioning Thursday - Gymnastics Friday - Back Squat + Pull Ups Saturday -... [Read more]

CrossFit Programme January 13th – 19th

Anthony Waller | 12-01-2025
    First CrossFit Cycle 2025     Week 2   Week one in the bag and away we go. We must push harder than yesterday if you want a different tomorrow.    See you at work.   Monday - Front Squat + Clean & Jerk  Tuesday - Deadlift + HSPU + Snatch  Wednesday - Conditioning  Thursday - Gymnastics  Friday... [Read more]

StrongCon – W/C 6th January 2025

Geoff Stewart | 06-01-2025
January Strong-Con Now that the festive holding season is over, we start 2025 with a bang! New 6 Week Programme of Strong-Con starts the week commencing 13th January. Keeping the higher volume for strength with undulating weeks of 8, 6 and 4s. We’re staying with the option of either following the Squat, Bench, Deadlift and OH Press prescribed days or... [Read more]

CrossFit Programme January 6th – 12th

Anthony Waller | 05-01-2025
    Operation Level Up   2025 Loading.......   First CrossFit Cycle 2025     Week 1   Regenerated and ready, things are about to get real sweet and real naughty under our beloved arches.  The year ahead will no doubt have hills to climb, hurdles to manoeuvre so to help you do this we’ll be bringing programming that will... [Read more]