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Barbell Basics – October

Josh Schouten | 07-10-2024
  Monday (pm) / Wednesday (am) Monday (pm) - Wednesday (am) A: NG Pull Down / Chin Up 4 x 4-6 A2: DB / BB Curl 4 x 6-8 B: BB Back Squat 8,8,8, AMRAP B2: Ab Rollout 3 x 6-10 C: FFE Split Squat 3 x 10 C2: Renegade Row 3 x 16 Total C3: Reverse Cable Curl 3... [Read more]

CrossFit Programme October 7th – 13th

Anthony Waller | 06-10-2024
  Third CrossFit Cycle 2024     Week 4 ~ Deload    This week is your chance to pump the breaks, lower those percentages and give the body the rest it needs. If you're feeling yourself, well then lick that stamp and send it.  See you at work.   Monday – Back Squat + Clean & Jerk  Tuesday – Sumo... [Read more]

Barbell Club October 2024

Geoff Stewart | 30-09-2024
Into phase 3 of our current Barbell club program. The first 2 phases were very much a whole-body style approach to give you a rounded base to build from. In phase 3 we are breaking the program down into 4 sessions with 2x upper and 2x lower ideally you would cycle through all 4 programs but as always if you... [Read more]

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]