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Barbell Basics – August 2025

Josh Schouten | 01-08-2025
  Day #1 Monday (pm) - Wednesday (am) a) Chin up - eccentric accumulate rest 40 seconds 4 sets b) Back squat 4 x 8, 8, 8, amrap b2) BB curl 4 x 8, 8, 8, drop set c) Walking lunges 3-4 x 20-25 steps c2) Db hammer curl 3-4 x 8-12 reps d) Tabata cardio - 4 min Day... [Read more]

Strong-Con August-September 2026

Geoff Stewart | 28-07-2025
StrongCon  A new month means a new Strong-Con program — and this one brings a shake-up. We regularly revisit our class structure and programming, not because the old methods weren’t effective, but because change can drive progress, and we all need a change sometimes. StrongCon was created as a hybrid class, blending elements from our much-loved Momentum Metcon format, key... [Read more]

Barbell Club August 2025

Geoff Stewart | 27-07-2025
Welcome to the August 2025 Barbell Club Program A new month means a new Barbell Club program. August is often a quieter time, with many members away showing off their gains in the sun — but we keep moving forward and building. This month features a 3-day split program. Ideally, you'll cycle through all sessions, cover all movement patterns, and... [Read more]

CrossFit Programme July 28th – August 3rd

Anthony Waller
      Fourth CrossFit Cycle 2025     🚨🚨 NEW CYCLE 🚨🚨   Week 1    You’ve survived 100 percent of your worst days. Today I will do what others won’t, so tomorrow I can accomplish what others can’t. If something stands between you and your success, move it.   See you at work.   Monday - Back Squat... [Read more]

CrossFit Programme July 21st – 27th

Anthony Waller | 20-07-2025
    Fourth CrossFit Cycle 2025     The Reshuffle    With the closing of our third cycle this year, we go back to the drawing board once more and look towards the next phase. The daily movements have shuffled and the accessories have been given a freshen up. This week as you adjust once more to the new set... [Read more]

Momentum x Hyrox – training plan

Geoff Stewart | 19-07-2025
Hey team, We’ve been settling into the Momentum x Hyrox sessions, testing formats, and finding our rhythm within the Hyrox model. A few key things to note:Hyrox has a very set structure – you know exactly what’s coming, and that won’t change. It’s still a GPP (General Physical Preparedness) event, meaning you need to be fit, strong, and ready for... [Read more]

CrossFit Programme July 14th – 20th

Anthony Waller | 13-07-2025
    Third CrossFit Cycle 2025     Week 8 - TEST WEEK    Some people want it to happen, some wish it would happen, others make it happen. A year from now you may wish you had started today. A goal is just an awesome way to force growth on yourself.   See you at work.   Monday -... [Read more]

CrossFit Programme July 7th – 13th

Anthony Waller | 06-07-2025
    Third CrossFit Cycle 2025     Week 7    Get ready, be prepared. So when opportunities finally show themselves, you’ll be able to own them. You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around... [Read more]

Barbell Basics – July 2025

Josh Schouten | 01-07-2025
  Day #1 Monday (pm) - Wednesday (am) A1. Back Squat  4 sets: 20,15,10,5 A2. Glute Bridge  4 x 8 B. B1. Eccentric Chin Up   4 x 1-2 reps @ 15-30 seconds B1. Cable Pull Down  4 x 6-10 @ 3010 B2. Bicep Curl - Reverse Grip 4 x 3-5 - For those doing Eccentrics 4 x 8-12 For those doing Cable Pulldowns   C. ... [Read more]