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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]

CrossFit Programme December 16th – 22nd

Anthony Waller | 15-12-2024
    WRAP PARTY 4/6    Strength does not come from physical capacity. It comes from an indomitable will.   See you at work.   Monday – Bench Press  Tuesday – Back Squat  Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift  Saturday – Strict OH Press  Sunday - Sunday Service   Monday    A1. Bench Press x 8-6-4-2-2  *... [Read more]

CrossFit Programme December 9th – 15th

Anthony Waller | 08-12-2024
    WRAP PARTY 3/6    Winter Throwdown Complete!! After another epic in-house competition it's time for a little remix with the programming to keep us on our toes and ride out a truly successful 2024.   Pump the breaks where needed but if it's on don't hold back.   You must expect things of yourself before you can do... [Read more]

Barbell Basics – December

Josh Schouten | 05-12-2024
Welcome to November's Barbell Basics program! We have some great momentum going into the last quarter of the year. Continuing from last month, Days 1 and 2 will focus on full-body workouts, while Day 3 will target glute gains—especially beneficial for those who love running, cycling, or spend too much time sitting at a desk. On the flip side, for... [Read more]

CrossFit Programme December 2nd – 8th

Anthony Waller | 01-12-2024
    WRAP PARTY 2/6    The only person you are destined to become is the person you decide to be.   See you at work.   Monday – Bench Press  Tuesday – Back Squat  Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift  Saturday – Strict OH Press  Sunday - Sunday Service   Monday    A1. Bench Press x... [Read more]

Barbell Club December 2024

Geoff Stewart
You are entering phase 5 of your Barbell club program. This will carry you through Christmas and into the new year. In this phase, we are sticking to our split, which works well. The exercise selection has some variation, but we have kept several exercises the same. We do this so you can understand the weight you can use. Variation... [Read more]

CrossFit Programme November 25th – December 1st

Anthony Waller | 24-11-2024
    WRAP PARTY WEEK 1/6    GAME, SET & MATCH.   That's a wrap on 2024 official programming. The new programme starts January 6th so between now and then we're going to be mixing things up, playing it fast and loose and having some fun with a much more fluid structure.   See you at work.   Monday –... [Read more]