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StrongCon Workout 1

Jenna Fisher | 03-10-2022
StrongCon Workout 1 3 rounds 4 min rower 1 min rest 4 min bench AMRAP (see below) 1 min rest 4 min KB AMRAP (see below) 2 min rest   Bench AMRAP - aim for 4 rounds in the 4 mins 8 bench press 16 DB squat   KB AMRAP - aim for 5 rounds in the 4 mins -... [Read more]

Crossfit Program – 3rd October – 9th October 2022

Geoff Stewart | 02-10-2022
Week 5.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean Deadlift, clean pull, muscle clean, power clean, deep power clean, squat clean 3x3,3,3,3,3,3 E3MO3M 2 position power or squat clean and Jerk 5x2+1 -for quality... [Read more]

Crossfit Program – 26th September – 2nd October 2022

Geoff Stewart | 25-09-2022
Week 4.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up Muscle clean, High pull, Power Clean, front squats, Full Clean 5x3,3,3,3,3 E3MO3M   2 position power or squat clean and Jerk 5x1+1 -for... [Read more]

Barbell basic September -October 2022

Geoff Stewart | 18-09-2022
  Its that time again to switch about our Barbell Basics program again . This doesn't mean it's going to get complex. We are going to change the days over so if you're only doing 1-day you'll still get an understanding of the movement and the program.  If you want to build some tone, learn how to move a barbell... [Read more]

Crossfit Program – 19th September – 25th September 2022

Geoff Stewart
Week 3. It's a good week this one. Tie your shoelaces tight you're going need it.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up Muscle clean, High pull, Power Clean, front squats, Full... [Read more]

Barbell Club – Phase 2 – Sept 2022

Jenna Fisher | 12-09-2022
This is month 2 of the strength program that is based on the Juggernaut method*. The reps reduce to 8 and the load increases. As before, do your best on the AMRAP as this will help you progress. (more…)

Crossfit Program – 12th September – 18th September 2022

Geoff Stewart | 11-09-2022
Week 2 testing week. Testing week is with you check out the program choose your battle and put some numbers down.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up "TEST" BB complex. 20mins... [Read more]

Crossfit Program – 5th September – 11th September 2022

Geoff Stewart | 04-09-2022
Week 1 of our new training. We are going to get back into the groove with a “bedding" in week.  The testing in this phase will happen in week 2 (12th) you'll be doing a 3min max distance test, shifting some tin on a barbell complex and your WOD will be an old-school CF classic “fight gone bad”.  Our strength... [Read more]