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Mobility program – March

Anthony Masters | 15-03-2022
Hello gang, So this phase focuses on the upper body and spine. Again these will follow 2 week phases. The upper body session will address shoulder external rotation and the big muscles that contribute to better overhead positions such as pecs & latts. (more…)

CrossFit Training program 14th – 20th March

Josh Schouten | 12-03-2022
As we take on a new program and a slightly different structure for the days we will need some time to adjust. To begin with, we will be working on triples on the big lifts, these will be at percentage ranges that should be adhered to for best results, later on, we will be aiming to improve the rate of... [Read more]

WHAT IS OUR FOUNDATION COURSE AND WHO IS IT FOR?

Josh Schouten | 11-03-2022
WHAT IS OUR FOUNDATIONS COURSE AND WHO IS IT FOR? Our course is a comprehensive introduction to simple and complex lifting (more detail below) it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you’d like to try out CossFit first, book yourself into our Saturday CrossFit trial class.... [Read more]

CrossFit Training program 7th – 13th March

Josh Schouten | 05-03-2022
Monday – Leg & Back Tuesday – Cleans Wednesday – Conditioning Thursday – Gymnastics Friday – Legs & Chest Saturday – Snatch     MONDAY   A: Heels Elevated Back Squats 4 x 1 Rep with 3 seconds pause, complete 2-3 more reps after the first rep Rest 120   B: Walking Lunges 3 x 12 steps Rest 10sec B2:... [Read more]

Gymnastics Program – March

Anthony Masters | 02-03-2022
Hi gymnastics crew, We are heading into phase 3 of the muscle up program. The first part of the class spends a good amount of time playing with partner assisted muscles ups & forward rolls for the more advanced. There are a few ways the partner work can be done in a group setting for all levels so the first... [Read more]

StrongCon 1st March – 10th April

Jenna Fisher | 28-02-2022
After a very tough phase with a 6k row and triple accumulator, some of this phase will be a little more chill. Use the opportunity to increase the load. Workout 3 finishes with some fun challenges. StrongCon program 1st March - 10th April    

Barbell Club Weeks 5-8

Jenna Fisher
A reminder that weeks 5-8 of the Barbell Club program will begin tomorrow. The 21-week program is here: Barbell Club: 21-week program from February 2022  If you are joining the class for the first time some background can be read here: Barbell Club: 21-week overview  Beginners are very welcome - the coach will explain what you need to do.

CrossFit Training program 28th – 6th March

Josh Schouten | 26-02-2022
  Monday – Leg & Back Tuesday – Cleans Wednesday – Conditioning Thursday – Gymnastics Friday – Legs & Chest Saturday – Snatch     MONDAY   A: Heels Elevated Back Squats 4 x 1 Rep with 3 seconds pause, complete 3-4 more reps after the first rep Rest 120   B: Walking Lunges 3 x 12 steps Rest 10sec... [Read more]

CrossFit Training program 21st – 27th February

Josh Schouten | 19-02-2022
  Monday – Leg & Back Tuesday – Cleans Wednesday – Conditioning Thursday – Gymnastics Friday – Legs & Chest Saturday – Snatch     MONDAY   A: Heels Elevated Back Squats 4 x 1 Rep with 3 seconds pause, complete 3-4 more reps after the first rep Rest 120   B: BB Bulgarian Split Squats 3 x 6-8 Rest... [Read more]