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Strong Con – Workout 3

Jenna Fisher | 26-06-2023
Strong Con - workout 3 - June/July   Part A 4 rounds 300m run (canal) 10 dead-ball to shoulder 10 dead-ball box step up (total) 90 secs rest   Part B 6 rounds 6 back squat 6 air squat to box jump 6 cal assault bike 90 secs rest   Part C 8 rounds 30 double unders (or alternative) 10... [Read more]

Strong Con – Workout 2

Jenna Fisher
Strong Con - Workout 2 - June/July   Part A 6 rounds 8 push press - BB 8 lunges, total - BB (front or back rack) DB - heavy 4 squat 4 thruster 4 Devil's press (burpee + snatch) 60-90 secs rest   Part B Rest as needed between each round until a bike is available to use 8 cal... [Read more]

Strong Con – Workout 1

Jenna Fisher
Strong Con - Workout 1 - June/July   Part A 10 rounds 5 bench press 5 deadlift 5-10 push-ups 5 each arm DB high hang power snatch Rest as needed You must also complete 3 rounds of the following. This can be done at any time. You do not need to do all 3 rounds together - spread them out... [Read more]

CrossFit Program -26th June – 2nd July 2023

Geoff Stewart | 25-06-2023
Week 5.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlifts 6x1+1   2x1min ME bench press @60% rest 2min between efforts   DU/cross-overs -skill   buy in: big block run 8min ME... [Read more]

CrossFit Program -19th June – 25th June 2023

Geoff Stewart | 18-06-2023
Week 4.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlifts 6 x 3   2x1min ME bench press rest 2min between efforts   DU/cross-overs -skill swinging knee tucks skill   21-15-9 D-ball lunges... [Read more]

Learn to Lift – 1st July – 2023

Josh Schouten | 13-06-2023
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, book... [Read more]

CrossFit Program -12th June – 18th June 2023

Geoff Stewart | 11-06-2023
Week 3. In you go another big week with some challenges for you all...grab the squirrel by the tail   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlifts 5x3-5   Negative HSPU x5 @5010... [Read more]

CrossFit Program -5th June – 11th June 2023

Geoff Stewart | 04-06-2023
Week 2. Welcome to the second week of this block, there are some new challenges this week and some WODs which will test you. Be ready and enjoy.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and... [Read more]