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Olympic Lifting – September

Josh Schouten | 11-09-2019
This month, we will be looking at building to 2 rep maxes in our Front and Backsquat, as well as testing out our 1RM for the Clean, and Jerk from the racks.   I would like athletes to try out various maxes depending on how you feel on the day, to enable us to establish whether we need to work... [Read more]

Crossfit Program 9th-15th September 2019

Geoff Stewart | 08-09-2019
Week 2 of 12 . Into week 2 we go lets just get on with it.    Good luck be brave pull up your socks. Monday - Cleans and simple and honest Tuesday - Bench press and bouncy bunnies Wednesday -Conditioning for fast bears Thursday -unicorn stuff Friday - Deadlift and a pyramid scheme Saturday - Snatch and hit and... [Read more]

Mobility September

Anthony Masters | 02-09-2019
Hey everyone, good work to all, especially many regulars &  newcomers. Good to see people notice the positive crossover effect that training mobility has on the rest of their training & lives in general. Since the beginning, I have been making the classes more & more challenging in different ways as the months went on. Reason being many of you... [Read more]

Gymnastics – September 2019

Jenna Fisher | 01-09-2019
September is the second month of your opportunity to attempt some of the 2019 CrossFit Games workouts: August - Ringer 1 September - Sprint Couplet October - Split Triplet November - Second Cut (more…)

Barbell Club – September 2019

Jenna Fisher
  September is month 3 of this 5-month cycle and after a month of legs, legs, and more legs, you will now alternate back to focus on upper body once again. Back and delts are the prime muscle groups this month. Think v-taper and caps. (more…)

Crossfit Program 2nd September -8th September 2019

Geoff Stewart
Week 1 of 12 . This new training phase will be broken down into three four week blocks each block will have a 3 week training block and exercise patterns with 1 week test or as we are calling it a weird week. Week 1 is about settling into the new program cycle. Many of you will now the exercise... [Read more]

Crossfit Training plan – Master plan September 2019

Geoff Stewart | 30-08-2019
You’re all back from your holidays, you’ve shown off your booty gains, drunk your weight in banana Daiquiri and eaten your weight in doughnut. So, it’s time to snap out of holiday mode and into your new Momentum training phase.  This time we are going to talk about robustness and solidity. Wtf? I hear you say. Over many years of training, when a barbell or a weight lands on us we flinch, jerk, buckle, we lose form, leak energy, when someone walks into us we... [Read more]

Heavy Metal Club

Josh Schouten | 28-08-2019
                                                 ??⚡️ -HEAVY METAL CLUB- ??⚡️ A sublime blend of wanting to hurl all over the gym and creating the type of physique and mind destined for the likes of Valhalla. When you look up gains in... [Read more]

Heavy Metcon 28/9/2019

Geoff Stewart | 27-08-2019
HMC This is an advanced class you need tone  competent with your basic lifts and able to work with out much coaching. We can scale all workout so if you feel brave and want to try it out please check in with the coach. Good Luck. (more…)