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Crossfit Program: 08/07/19 – 14/07/19

Jenna Fisher | 07-07-2019
July we are going to see some more EMOM styles workouts throughout the training week where we will be using submaximal weights to get some speeds on the bars and also get a little bit of conditioning in as well. Please be wary of the weights that we choose and make sure the weight resemble the ones you need, not... [Read more]

Heavy Metcon 3/7/2019

Geoff Stewart | 02-07-2019
HMCThis is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome! (more…)

Crossfit program: 5/8/19 to 11/8/19

Geoff Stewart
Week 1 of our August training program. This week and with this short block we are aiming for a rounded approach to training were we are going to cover all bases from structural balance, basic lifting, olympic lifting skill, heavy breathing and of course fun.   Monday: Clean and jerk skills and some heavy breathing Tuesday: Structural balance and some wall... [Read more]

Gymnastics – July 2019

Jenna Fisher | 01-07-2019
  Forthcoming Schedule 4th July: Competition week - final test of your performance in June's workouts to see who takes the title 11th July - 1st August inclusive (4 weeks): July's programme 8th - 29th: August inclusive (4 weeks): August's programme (more…)

CrossFit Carnival, Metcon Madness, Burgers and Beer

Jenna Fisher
There will be a friendly in-house competition and social event on Saturday 10th August at 1.15pm. You can enter one of four categories: CrossFit Advanced, CrossFit Intermediate, CrossFit Novice, Metconner (for members who do not do CrossFit). Please email [email protected] to register your interest, stating which category you think you will be in. (The workouts will be posted a few... [Read more]

Crossfit Program: 01/07/19 – 07/07/19

Josh Schouten | 30-06-2019
That's half the year done and dusted folks. We've all made some great progress in the previous months with 1RM & 5RM's hit and some good conditioning block put in as well. July we are going to see some more EMOM styles workouts throughout the training week where we will be using submaximal weights to get some speeds on the... [Read more]

Crossfit Program: 24/06/19 – 30/06/19

Josh Schouten | 23-06-2019
June will bring about some percentage work on the 1RM / 5RM’s that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick... [Read more]

Heavy Metcon 19/7/2019

Geoff Stewart | 18-06-2019
HMCThis is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome! (more…)