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CrossFit Programme January 6th – 12th

Anthony Waller | 05-01-2025
    Operation Level Up   2025 Loading.......   First CrossFit Cycle 2025     Week 1   Regenerated and ready, things are about to get real sweet and real naughty under our beloved arches.  The year ahead will no doubt have hills to climb, hurdles to manoeuvre so to help you do this we’ll be bringing programming that will... [Read more]

Barbell Club January 2025

Geoff Stewart | 30-12-2024
Welcome to the 2025 Barbell Club Program Phase 1. We return to a 2-day whole body split to kick off the new plan. Each day has a slight bias with Workout 1 being a lower body pull and upper body push and workout 2 being a lower body push and upper body pull. The exercise selection is simple we do... [Read more]

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]