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CrossFit Programme January 27th – February 2nd

Anthony Waller | 26-01-2025
    First CrossFit Cycle 2025     Week 4 ~ DELOAD    Once you are exercising regularly, the hardest thing is to stop it. The secret of getting ahead is getting started.   See you at work.   Monday - Front Squat + Clean & Jerk Tuesday - Deadlift + HSPU + Snatch Wednesday - Conditioning Thursday - Gymnastics... [Read more]

CrossFit Programme January 20th – 26th

Anthony Waller | 19-01-2025
    First CrossFit Cycle 2025     Week 3    Take care of your body. It’s the only place you have to live.   See you at work.   Monday - Front Squat + Clean & Jerk Tuesday - Deadlift + HSPU + Snatch Wednesday - Conditioning Thursday - Gymnastics Friday - Back Squat + Pull Ups Saturday -... [Read more]

CrossFit Programme January 13th – 19th

Anthony Waller | 12-01-2025
    First CrossFit Cycle 2025     Week 2   Week one in the bag and away we go. We must push harder than yesterday if you want a different tomorrow.    See you at work.   Monday - Front Squat + Clean & Jerk  Tuesday - Deadlift + HSPU + Snatch  Wednesday - Conditioning  Thursday - Gymnastics  Friday... [Read more]

StrongCon – W/C 6th January 2025

Geoff Stewart | 06-01-2025
January Strong-Con Now that the festive holding season is over, we start 2025 with a bang! New 6 Week Programme of Strong-Con starts the week commencing 13th January. Keeping the higher volume for strength with undulating weeks of 8, 6 and 4s. We’re staying with the option of either following the Squat, Bench, Deadlift and OH Press prescribed days or... [Read more]

CrossFit Programme January 6th – 12th

Anthony Waller | 05-01-2025
    Operation Level Up   2025 Loading.......   First CrossFit Cycle 2025     Week 1   Regenerated and ready, things are about to get real sweet and real naughty under our beloved arches.  The year ahead will no doubt have hills to climb, hurdles to manoeuvre so to help you do this we’ll be bringing programming that will... [Read more]

Barbell Club January 2025

Geoff Stewart | 30-12-2024
Welcome to the 2025 Barbell Club Program Phase 1. We return to a 2-day whole body split to kick off the new plan. Each day has a slight bias with Workout 1 being a lower body pull and upper body push and workout 2 being a lower body push and upper body pull. The exercise selection is simple we do... [Read more]

CrossFit Programme December 30th – January 5th

Anthony Waller | 29-12-2024
    WRAP PARTY 6/6    With the New Year upon us and the first training cycle of 2025 only a week away, it's time once again to get that internal dialogue locked in. Goals set and huge ones at that, with a clear focus on how you plan to execute. We'll be here every step of the way as... [Read more]

Barbell Basics – January 2025

Josh Schouten | 25-12-2024
Welcome to January's Barbell Basics program. For days 1 & 2 we will be focusing on the German Body Composition,  a high-intensity resistance training method that involves pairing upper- and lower-body exercises, with short rest periods and moderate to high reps. This month won't be about heavy weights but more about amount of volume completed ing the set. Rest times... [Read more]

CrossFit Programme December 23rd – 29th

Anthony Waller | 22-12-2024
    WRAP PARTY 5/6    Keep working even when no one is watching.   See you at work.   Monday – Bench Press  Tuesday – CLOSED  Wednesday – MERRY CHRISTMAS  Thursday – CLOSED  Friday – Deadlift  Saturday – Strict OH Press  Sunday - Sunday Service   Monday    A1. Bench Press x 20-15-10-5 A2. Dual DB Alt Lunges x... [Read more]