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Crossfit Program – 08/04/2019 to 14/04/19

Josh Schouten | 07-04-2019
  Hope you've remembered your numbers from last week. This week we will see some of the percentages head north. Pay some good attention to them and use them to your advantage. This week in the workouts that are broken up with the rest periods timed we will need to work hard and fast to get the allotted work done,... [Read more]

Gymnastics – April 2019

Jenna Fisher | 02-04-2019
Last month there were some great results. Bar muscle ups were achieved for the first time and others improved their max unbroken reps: Chris increased from 7 to 10, Daniel to 13, and Mauricio to 15. Chris also achieved the highest score on the burpee + ring muscle up EMOM ladder. (That's 1 burpee plus 1 ring muscle up in... [Read more]

Heavy Metcon 3/3/2019

Geoff Stewart
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…)

Weightlifting – APRIL

Josh Schouten | 31-03-2019
This month sees us following a similar structure to last month's programming. Percentages are slightly higher each week in comparison to last month. We still have a de-load week in our 3rd week, sharpening up our movement pattern and resting those legs for even bigger numbers in Week 4!! So much fun to be had over the next month. I... [Read more]

Crossfit Program – 01/04/2019 to 07/04/19

Josh Schouten
Welcome to April, yes, we're a quarter of the way there already. With a new month will bring some new strength and a slight change in the CrossFit programming, as always. A few things to note about this month will be in further inclusion of the major lifts and also some set structure or the energy system days. Wednesdays will... [Read more]

Heavy Metcon 26/3/2019

Geoff Stewart | 26-03-2019
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…)

WEIGHTLIFTING – WEEK 4

Josh Schouten
We are coming into week 4 of our 12 week lifting cycle. Last week, we were all lifting at lower percentages than usual and I have been really impressed! Everyone has been hitting great shapes (not dance shapes) on the platform. Now, it is time to put that into practise for this coming week! Lets do this! MONDAY A: Drop... [Read more]

Crossfit Program – 25/3/2019 to 31/03/19

Josh Schouten
A 'BIG THANK YOU' goes out to all those who took the 8.34 minutes on average to fill out the members' survey. Over the coming weeks, we will go over all 153 results and come back to you all. - This week you will see some workouts that aren't 'for time' or 'as fast as possible' yet you will see... [Read more]