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Mobility – June

Josh Schouten | 05-06-2019
Hello everyone, first off well done to all that have been making it down to mobility class. For those that are still trying but struggling to get out of bed keep up the good efforts. It has been a month now and we have been spending a lot of time working on expanding rotational capacity and strength of the joint,... [Read more]

Heavy Metcon 5/6/2019

Geoff Stewart
HMC This 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…)

Gymnastics Classes Competition – May – Results

Jenna Fisher | 04-06-2019
Before the team winners are announced below, some special mentions should be acknowledged: Chris (6am, advanced): highest individual score of 8 rounds + 11 reps Antoine (6am, intermediate): biggest individual improvement from the start of the month to the end, up from 8 rounds to 11. Darragh and Roy (6am, advanced): biggest team improvement from the start of the month... [Read more]

Gymnastics – June 2019

Jenna Fisher | 02-06-2019
Some great results in the competition last month, with individual and team performances improving massively. One team (Darragh and Roy) achieved a 30% increase, from 10 rounds completed in the first week to 13 rounds completed in the last. That's 75 extra reps. Plus a heavier dead-ball, going up from 20kg to 30kg for the 400m run. The full results... [Read more]

Crossfit Program: 03/06/19 – 09/06/19

Josh Schouten
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]

Barbell Club – June 2019

Jenna Fisher | 30-05-2019
  The last month of 2019's first 5-month cycle is here. It feels quite emotional to be coming to the end of this journey but we need to put these newly sculpted muscles to good use by moving onto strength in the next cycle. In the meantime, June will balance out the huge pecs you grew in May by putting... [Read more]

Heavy Metcon

Geoff Stewart | 28-05-2019
This 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: 27/5/19 – 02/06/19

Josh Schouten | 26-05-2019
It's here, time to sling some tin and ring that bell until the cows walk through the front door. We've primed the lifts ready for our 1RM / 5RM. If you missed it, our instructors will guide you through the correct repetition range that you should be aiming for! Weekly training schedule: Monday: Lower body with a work rest component... [Read more]

Heavy Metcon 22/5/2019

Geoff Stewart | 21-05-2019
This 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…)