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CF training program, phase 4, week 4 – 4/12/17 – 10/12/17

Geoff Stewart | 01-12-2017
Welcome to Week 4 of this new deadlift and bench press training phase ANDY. All looking good folks. Not much to say this week - we are following the same format as last week - so you have a good idea of what's coming your way and where the gains are to be made. Squeeze harder. x (more…)

Heavy Metcon 29/11/2017

Jenna Fisher | 27-11-2017
This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun. (more…)

CF training program, phase 4, week 3 – 27/11/17 – 3/12/17

Geoff Stewart | 24-11-2017
Welcome to Week 3 of this new deadlift and bench press training phase ANDY. Things are changing up a bit this week. As you adapt and get used to a stimulus we change it to keep your body guessing and mind active. We have been asked why there aren't specific Olympic lifting days in this phase. Watching you folks training and... [Read more]

Heavy Metcon 22/11/2017

Jenna Fisher | 18-11-2017
This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun (yes, this is a pre-requisite).   Works in teams of 3. Follow the leader.   A. Back squat: 10, 8, 6, 4, 2, 2, 4, 6, 8, 10 Superset with 1 length sled... [Read more]

Heavy Metcon 15/11/2017

Jenna Fisher | 11-11-2017
  This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun (yes, this is a pre-requisite). (more…)

CF training program, phase 4, week 1 – 13/11/17 – 19/11/17

Geoff Stewart | 10-11-2017
Welcome to Week 1 of this new Deadlift and bench press training phase ANDY. Here we go again into yet another training phase. To start with i'll get the normal stuff out the way. As you know, Crossfit is a GPP (general physical preparedness) program which means we try and balance and juggle lots of training stimuli in one program. Saying that, in... [Read more]

Heavy Metcon 8/11/2017

Jenna Fisher
This class has already been held but since the website was down it is being posted now as some people like to do it in open gym. This is an advanced class. You can scale the weight but you must be able to read a programme and set up with minimal instruction.   Work in pairs. YGIG per exercise. You... [Read more]