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Heavy Metcon 7/7/2019

Posted 7th August 2019 by Geoff Stewart


This is an advanced class you need to competent with your basic lifts and able to work with out much coaching. We can scale all workout so if you feel brave and want to try it out please check in with the coach. Good Luck.


CrossFit Carnival – Heats, Partners, Teams, Layout, and Judges

Posted 4th August 2019 by Jenna Fisher

Everything you need to know before Saturday’s Carnival/Competition, Burgers and Beers, 10th August, 12.30pm.

(If you have not yet registered and would like to come please contact me asap at

Please click below and look at the competition pdf document so that you know what you are doing.

Click Here for List of Heats, Partners, Teams, Layout, Judges, and Agenda 


Crossfit training program 5/8/2019 -11/8/209

Posted by Geoff Stewart


Week 1 of our August training program.

This week and with this short block we are aiming for a rounded approach to training were we are going to cover all bases from structural balance, basic lifting, olympic lifting skill, heavy breathing and of course fun.


Monday: Clean and jerk skills and some heavy breathing

Tuesday: Structural balance and some wall balls.

Wednesday: Upper body work and a muscle burn.

Thursday: Gymanstics -Ninja shit

Friday: Snatching and a classic “opex” WOD.

Saturday: Thruster and a serious team work.

Sunday: Some “HERO” shit going down the “SEVEN”.


August 2019 Crossfit training program

Posted 3rd August 2019 by Geoff Stewart


So, it’s a bit of a change around for August’s training plan which kicks of on Moday 5thand takes you all the way through to Sunday 1st. So why is a bit of a change? Its the month where a lot of you peeps are of flashing your booties and you hard earned gains on the beech’s of the Mediterranean or even further afield. This doesn’t mean we close the doors and turn of the lights…. NO NO we just mix it up a little bit and put together a shorter training block.


As your aware we do like a good training program and spend a good amount of time on them and every few months we like to revaluate, re focus and share some thoughts on the way ahead and some of our thinking and inspiration.


This is the paragraph were I crack on about momentum training and CrossFit being a non-specialist, non-specific training program and that we are all generalist in training terms and that our program is not designed as a 12 week body shred or booty builder program (is does and can have that effect if you pick and choose classes wisely and do your accessory works) over the last few years as well as seeing some amazing results at  Momentum training there has also been a positive, we believe realignment from CFHQ with more of  a focus on the health continuum with a greater focus on general levels of fitness, the health benefit of CrossFit, longevity of training and exercise, metal health ( this as we have been shown over the years is possibly one of the greatest benefit we can offer) and yes make you look good naked etc. This is as well as the high-end games focus, we still do love to watch a good CF competition (This very weekend the CF games are taking place) and the top athletes throwing down we even throw in few of our own in house comp’s and get stuck in to some local stuff. The elite CF athlete shows amazing levels of skill, fitness and capacity and give us all something to strive for. We at momentum training like to focus on fitness in its roundest form and believe true fitness is a long game with lots of shorter focus adjustments and re-evaluations on the way. IN our programming we aim to give you all a good basic (actually is pretty fucking great) skill level in all things lifting. We give you an understanding of work capacity and how hard you can push yourselves if needed, how a balanced healthy fitness programming should look like and the benefits, A programming that ill enable you to have congeal long term gains through varies training domains.We aim not to break you and spend a lot of time looking at risk to reward in our programming. WE aim to have a laugh ,enjoy ourselves, make some friends and go home happy.


If you’re having some time out this month, lying on a beach contemplating your belly button have a thing about what you’re looking to get out of your training next session let your coaches now and let’s do it..


Good luck and enjoy yourselves



Barbell Club – August 2019

Posted 31st July 2019 by Jenna Fisher

August is the second month of this five-month cycle. Three days per week of bench press now moves to three days of squats, for your ‘A’ exercise focus (sumo deadlifts on the fourth day). Reps remain low so that you can increase the weight and build strength. That said, take note that on the third day the focus should be position and not load so do not go heavy here.

The ‘B’ exercise EMOMs move from two exercises every minute to two exercises every 90 seconds, and your bench press now switches with the squat to move in here. (Note that on the fourth day it is one exercise every 90 seconds).

The single-arm dumbbell overhead squat should only be performed by those with the mobility to achieve the correct position and range. If this is not you just yet then complete split squats instead to help to improve your mobility (still with the dumbbell overhead if you can achieve the correct position). For people somewhere in the middle you could do box steps ups instead (again still with the dumbbell overhead if you can).

Work consistently and you will achieve the results x

Click here for Barbell Club Programme – August 2019

Click here for Weights Log