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CrossFit Programme August 19th – 25th

Anthony Waller | 18-08-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 8 ~ Deload   It's time once again to pump the breaks and let our bodies power up, before we make our final march on test week.   No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone... [Read more]

CrossFit Programme August 12th – 18th

Anthony Waller | 11-08-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 7   Slow and steady progress will get you where you want to go. All progress takes place outside the comfort zone.   See you at work.   Monday – Front Squat + Snatch  Tuesday – Bench Press + Pull Ups + Dips  Wednesday – Conditioning Thursday... [Read more]

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]