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Fancy a Pull Up?

Josh Schouten | 04-03-2025
What:  Are you looking to get solid pull up / chin ups in the bag for 2025? We will be holding a Pull up / Chin up workshop where we will go over what is needed to achieve your goals. Whether that be 1,2 or 10 Chin ups. We will assess where you are at and give you a 8... [Read more]

Gymnastics March – 2025

Josh Schouten
Warm up  Double under practice 3-5 mins Part 1: Cuban Rotations 3 x 10 German Hangs 3 x 20 seconds Pec Flye 3 x 10   Part 2: Hollow Dish 2 x 30-60 Arch Body Hold 2 x 30-60   Part 3: Tight Kip Swing 3-5 x 5-10   Select your main focus for the month Bar Muscle Ups 2... [Read more]

CrossFit Programme March 3rd – 9th

Anthony Waller | 02-03-2025
    First CrossFit Cycle 2025     Week 9    If you want something you’ve never had, you must be willing to do something you’ve never done. The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character. Continuous improvement is better than delayed perfection.   See... [Read more]

Barbell Club March 2025

Geoff Stewart | 28-02-2025
  Welcome to the March 2025 Barbell Club Program Phase 3. We holding tight with the classic 3-day split this month, we want to keep building that base and working the whole body. As famous body builder once said “if you want bigger arm do more squats. “ maybe not but build a solid balanced healthy body and physic is... [Read more]

Barbell Basics – March 2025

Josh Schouten | 27-02-2025
  Monday (pm) / Wednesday (am) Monday (pm) - Wednesday (am) A: Heels Elevated Barbell Back Squat (Cluster)  3 x 6,6,6 A2: Barbell RDL 3 x 12-15 reps B: Isometric Hold - Chin over the bar 3 x 20-30 seconds B2: DB Bent Over Row - 2 second pause at the top 3 x 8-12 B3: Standing DB Curl 3... [Read more]

CrossFit Programme February 24th – March 2nd

Anthony Waller | 23-02-2025
    First CrossFit Cycle 2025     Week 8 ~ DELOAD     The harder you work and the more prepared you are for something, you’re going to be able to persevere through anything.   Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.  ... [Read more]

CrossFit Programme February 17th – 23rd

Anthony Waller | 16-02-2025
    First CrossFit Cycle 2025     Week 7    All progress takes place outside the comfort zone. Just believe in yourself. Even if you don’t, just pretend that you do and at some point, you will.   See you at work.   Monday - Front Squat + Clean & Jerk Tuesday - Deadlift + HSPU + Snatch Wednesday -... [Read more]

StrongCon – W/C 17th February 2025

Geoff Stewart | 15-02-2025
Strong-Con Feb Round 2 of 2025 Strong-Con! We’re upping the Rep range in the strength section to work on some muscle growth (Hypertrophy) so to speak, so your percentages will be lower to start with but, as the weeks go by you will be able to increase your weight as the reps get lower. There will be two cycles of... [Read more]

CrossFit Programme February 10th – 16th

Anthony Waller | 09-02-2025
    First CrossFit Cycle 2025     Week 6    You miss one hundred percent of the shots you don’t take. If something stands between you and your success, move it. Never be denied.   See you at work.   Monday - Front Squat + Clean & Jerk Tuesday - Deadlift + HSPU + Snatch Wednesday - Conditioning Thursday... [Read more]