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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]

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]