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CrossFit Programme September 30th – October 6th

Anthony Waller | 29-09-2024
    Third CrossFit Cycle 2024     Week 3    We are well on our way now as the percentages climb and the skill level rises. Before long you'll be stepping up once again to test yourself and see what all your effort and discipline has amounted to. Make this week count in and out of the gym. Details... [Read more]

CrossFit Programme September 23rd – 29th

Anthony Waller | 22-09-2024
    Third CrossFit Cycle 2024     Week 2     New schedule off to a great start last week, with the bar set nice and high and the vision clear. Brick by brick we complete the build, stay focused, stay hungry and maintain your discipline.   There are no statues of critics.    See you at work.  ... [Read more]

CrossFit Programme September 16th – 22nd

Anthony Waller | 15-09-2024
    🚨 NEW TRAINING CYCLE 🚨   Third CrossFit Cycle 2024     Week 1    So here we go. it's the final training cycle of 2024 and the last march to hit those targets before we close out another epic training year. There's still so much time to attack your goals new and old, so let's keep this... [Read more]

CrossFit Programme September 9th – 15th

Anthony Waller | 08-09-2024
  The Reshuffle    As we close out the second training cycle of the year it's time once again to mix things up and keep the body guessing.   Take this week to adjust to the new schedule and set out your new goals before we officially start the new programme on Monday 16th.   Discipline is the bridge between... [Read more]

Barbell Basics

Josh Schouten | 03-09-2024
  Monday (pm) / Wednesday (am) Monday (pm) - Wednesday (am) A: Sumo Deadlift x 6 A2: DB Deficit Back Step x 12 A3: Glute Bridge x 25 B: Barbell Push Press x 6 B2: 1 & ¼ DB Press x 12 B3: Banded Tricep push Down x 25 C: Banded Pull a Part x 20-30 C2: Front Plank /... [Read more]

CrossFit Programme September 2nd – 8th

Anthony Waller | 01-09-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 10 - Test week....Lessgo!!   One Rep Max Testing Guide    Aim to hit your 1 Rep Max within seven working sets.    WARM-UP - Get Sweaty    1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @... [Read more]

Barbell Club September 2024

Geoff Stewart
Welcome to the September 2024 Barbell Club. September BB club is still aimed at building those foundations. You’ll be sticking to a basic lifting program. There is a bit more of a bias on this program with a lower pull and upper push and a lower push and upper pull. As last month there are 2 programs days 1-3 (Monday-Saturday)... [Read more]

Strong Con – 2nd September to 13th October

Geoff Stewart
Welcome to the new strong-con program this tasty little number is designed with an eye on your strength gains as well as your fitness and extreme buff-ness levels. A few words below from the boss to better explain the goodness that coming your way. Welcome to September StrongCon! 6 weeks of ‘Undulating Waves’ is just a cheat way of getting... [Read more]

CrossFit Programme August 26th – September 1st

Anthony Waller | 25-08-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 9   It's your final week of training before test week. Take a moment over the coming week to focus in on the targets you set at the beginning of the programme and do the necessary work to be your most prepared.   The foundations have been... [Read more]