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Crossfit Program – 19th December – 25th December 2022

Geoff Stewart | 19-12-2022
Week 4. It's a short week this one but stick to the plan and keep moving.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 6x40sec @70%+ E2MO2M   10min AMRAP... [Read more]

Crossfit Program – 12th December – 18th December 2022

Geoff Stewart | 11-12-2022
Week 3.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 5x5 E2MO2M 12mins   B single arm DB row x6 B1 DB Box step ups x6el   3 RFT 400m Run... [Read more]

Barbell Club – December 2022

Jenna Fisher | 05-12-2022
Our latest four-month strength program has come to an end and it is now time to test your 1RMs. You have all of December to do this and you can choose which lift you do on which day. On the days that you are not testing a 1RM you will follow an 8, 6, 4, 2, 2 rep range to... [Read more]

Crossfit Program – 5th December – 11th December 2022

Geoff Stewart | 04-12-2022
Week 2.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 5x5 E2MO2M 12mins AMRAP for Quality B Double bench DB row x6 B1 RFE split squats x6el “Buy, Buy, Buy”... [Read more]

Crossfit Program – 28th November – 4th December 2022

Geoff Stewart | 27-11-2022
Week 1.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 5x5 E2MO2M 12mins B Chest supported DB row x6 B1 DB Box step ups x6el 6 rounds 12x pull-ups 12x... [Read more]

Strong Con Workout 3

Jenna Fisher | 19-11-2022
Workout 1 is very leg intensive so workouts 2 and 3 are cardio focussed - workout 2 mixed with some legs and workout 3 with upper body. To get the most out of workouts 2 and 3  you need to hit the cardio hard. There is lots of rest so when you are working make sure to take yourself to... [Read more]

Strong Con Workout 2

Jenna Fisher | 15-11-2022
Workout 2 - hard and fast cardio   3 rounds of A1-A6. Focus on going as hard as possible on the cardio - make it uncomfortable   A1. Back squat x3 heavy A2. Single arm KBS x5 A3. Single arm KB push press x7 *Do all KB on right arm then all on left arm Repeat A1 - A3 Rest... [Read more]

Strong Con Workout 1

Jenna Fisher | 14-11-2022
Workout 1 - steady eddy Part 1 - 25 mins cap A1. Deadlift 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 A2. Air squat 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 Rest 90 secs B1. Burpee 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 B2. Air squat 20, 18, 16, 14, 12, 10,... [Read more]