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Crossfit Program – 31st October – 6th November 2022

Geoff Stewart | 31-10-2022
Week 9.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk A Segmented high pull (shin, knee, high hang), Hang muscle clean, Hang power,  push jerk and full clean 4x3,3,3,3,3 E2MO2M   B Split hold with Behind... [Read more]

Crossfit Program – 24th October – 30thOctober 2022

Geoff Stewart | 23-10-2022
Week 8.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Muscle clean, Clean pull, hang power clean, squat clean, split jerk 3x3,3,3,3 E2MO2M   Split hold with behind neck press 3x6   Power or squat clean and... [Read more]

Free CrossFit Foundations – November 2022

Josh Schouten | 18-10-2022
What is our foundations' 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 yourself into... [Read more]

Crossfit Program – 17th October – 23rd October 2022

Geoff Stewart | 16-10-2022
Week 7.   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, squat clean 4x3,3,3,3,3 E2MO2M   2 position power or squat clean and Jerk 6x2+1 -for quality 16min   Racks... [Read more]

Barbell Club – Phase 3 – Oct 2022

Jenna Fisher | 10-10-2022
Barbell Club  - Phase 3 This is month 3 of the strength program that is based on the Juggernaut method*. The reps reduce to 5 and the load increases. As before, do your best on the AMRAP as this will help you progress. *If you wish to do the precise version you can visit the Juggernaut website for further information... [Read more]

Crossfit Program – 10th October – 16th October 2022

Geoff Stewart | 09-10-2022
Week 6.   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 E2MO2M   2 position power or squat clean and Jerk 6x2+1 -for quality... [Read more]

StrongCon Workout 3

Jenna Fisher | 07-10-2022
For the next six weeks: Workout 1 = face pace Worjour 2 = mixed (half fast, half steady) Workout 3 = slow burner   StrongCon Workout 3 In a full class, equipment can be shared by allocating groups to start on different stations. Advanced level can do the assault bike first, intermediate can do it second, and beginners should do... [Read more]

StrongCon Workout 2

Jenna Fisher | 05-10-2022
StrongCon Workout 2 In busy classes, advanced level can do the bike/rower/run at the start of each round to facilitate the sharing of cardio equipment and wall ball/ring row stations.   Part A - 20 min cap 6, 8, 10, 12, 14 BB sumo deadlift 6, 8, 10, 12, 14 burpee 8, 8, 8, 8, 8 each arm DB power... [Read more]

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]