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CrossFit Programme August 5th – 11th

Anthony Waller | 04-08-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 6   The weeks roll on and we continue our march. The bodies are looking strong and there are some exciting targets that are going to get smashed. A few small changes to the accessory work and a couple of benchmark WODs to look forward to as... [Read more]

Strong Con – 5th August -2nd September

Geoff Stewart
Monday Squats or you’re choice E2MO2M 8/6/8/6/8/6 6x 3min/1min work/rest Fast and challenging weight Rowing 1/1/1 H/E/H   KB swing x12 Pull-ups x6   Ski 3x40/20 H/E   DB lunges x12 DB clean n press x6   Bike 3x30/30 H/E   KB Sumo DL x12 Burpees x6   Tuesday OH press or your choice E2MO2M 8/6/8/6/8/6 2x12min workouts steady and... [Read more]

Barbell Club August 2024

Geoff Stewart | 31-07-2024
Welcome to the August 2024 Barbell Club. This month BB club will be returning to a basic lifting program to get back into building foundations. You’ll be covering all the bases and working on your hypertrophy (building muscle/tone). There are 2 programs days 1-3 (Monday-Saturday) and days 2-4 (Wednesday and Sunday) ideally you’ll do both programs at least once each... [Read more]

Strong Con – Friday 2nd August

Geoff Stewart | 30-07-2024
Strong Con - Friday 2nd August Deadlift 5,3,3,1,1,20 E2.30 30/30 work /rest 5xBB thrusts 5x Ski Rest 2min 30/30 work /rest 5xPull ups 5x Bike Rest 2min 30/30 work /rest 5xKBS 5x burpees

Strong Con – Thursday 1st August

Geoff Stewart
Thursday 1st August Bench 5,3,3,1,1,20 E2.30 (or your choice) 30min AMRAP 10x BB back lunges 15-20x Press-ups 10x back squats 20x banded tricep ext 10x Kcals 1 length farmers carry -heavy Alternate 1x canal run /2min row @80%+ rest 90seconds

Strong Con – Tues 29th

Jenna Fisher | 29-07-2024
A. Strength Pick a lift from: back squat, deadlift, bench press, OHP, pull-ups, dips Reps: 5, 3, 3, 1, 1, 20   B. Cardio Station 1 - 5 mins AMRAP YGIG in pairs 4 deadball to shoulder Hold your deadball while your partner works At 4.00 on the clock - 1 min of burpees to finish   Station 2 -... [Read more]

Strong Con – Monday 29th

Jenna Fisher
A. Strength Pick a lift from: back squat, deadlift, bench press, OHP, pull-ups, dips Reps: 5, 3, 3, 1, 1, 20   B. Cardio 7.5 min time cap for each   5 rounds 7 BB back squat (can change this if did squats for strength) 5 each arm DB snatch, heavy   5 rounds 8-12 cal ski 12 DB push... [Read more]

CrossFit Programme July 29th – August 4th

Anthony Waller | 28-07-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 5   Feeling fresh and ready for the back five. With a well deserved deload week behind us, it's time once again to strap in and take things up a gear.   Motivation is what gets you started. Habit is what keeps you going.   See you... [Read more]