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Crossfit Program – 1st August – 7th August 2022

Geoff Stewart | 31-07-2022
Week 8.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A  Front Squats - 8x2,2,2,2,2,1,1,1   B Front squats and Back squats 2x3+6 @75%A   10mins for quality 10x1/2 weighted pull building to a heavy... [Read more]

Crossfit Program – 25th July – 31st July 2022

Geoff Stewart | 24-07-2022
Week 7.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 6x2 E2MO2M   B Front squats and Back squats 2x3+6 @70%A   8mins for quality 3xefforts MRP Pull-ups single-leg squats /... [Read more]

Crossfit Program – 18th July – 24th July 2022

Geoff Stewart | 17-07-2022
Week 6. We are halfway through this phase and those skills are coming along well. Remember to take your time when you have time - form before load.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and... [Read more]

StrongCon Workout 3

Jenna Fisher | 15-07-2022
Dates: Sunday 17th July Tuesday 19th July Thursday 28th July Sunday 7th August Tuesday 9th August Thursday 18th August   Part A - old school circuit 6 rounds - 30 mins 35 secs work : 25 secs rest Station 1: Ski - work hard - minimum 8/11 cals F/M Station 2: Sumo deadlift - approx 15 reps Station 3: Bike... [Read more]

Barbell basic July 2022

Geoff Stewart | 11-07-2022
Barbell Basics is going great guns.   We are heading into another month, so we are changing the days over but we are hanging with simple programming and basic movements. Keep it simple, master the movements and add some kilos.   Mondays in Arch 328 @ 6 30pm Saturdays in Arch 328 @12pm Barbell basics.   Squats and puling A1.... [Read more]

Crossfit Program – 11th July – 17th July 2022

Geoff Stewart | 10-07-2022
Week 5. It going to be a big one. Big breath and in you go.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 6x3 20mins   B Front squats and Back... [Read more]

Crossfit Program – 4th July – 10th July 2022

Geoff Stewart | 03-07-2022
Week 4. Another big week coming your way. The basic lifts are the basic lifts. We all need to master these and begin to know our numbers so we can see how we are progressing. Don't skip your accessories please and work your asses on the WODS.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday... [Read more]