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CF training program, phase 2, week 8 18/9/17 – 24/9/17

Geoff Stewart | 15-09-2017
Week 8 of this training phase, Louie, is here. Read more about Louie here. Week 8 is all over us like white on rice. It's getting fun and a bit spicy in the classes, there are some decent weights going onto the bar and you are looking tight in more ways than one. Still remember drive the form, DON'T go for glory with a... [Read more]

Heavy Metcon 20/09/2017

Jenna Fisher
Heavy and steady. Part A Every 2 mins for 6 rounds: 1 power clean + 1 push jerk + 1 split jerk + 1 clean (yes, with a squat) Build the weight by 5kg each round. Girls: 55, 60, 65, 70, 75, 80 Guys: 70, 75, 80, 85, 90, 95 You can scale the weight to what is appropriate for... [Read more]

Heavy Metcon 13/09/2017

Jenna Fisher | 13-09-2017
The focus this week is heavy and steady. A. E2MOM for 6 rounds 1 power clean + 2 front squats + 1 clean (yes, with a squat). Increase the weight by 5kg each round. Girls: Build from 55kg to 80kg Guys: Build from 75kg to 100kg Scale as appropriate - lift only what is safe for you to do so. B.... [Read more]

CF training program, phase 2, week 7 11/9/17 – 17/9/17

Geoff Stewart | 08-09-2017
Week 7 of this training phase, Louie, is here. Read more about Louie here. We have decided in all our knowledge and wisdom (and we have had some great feedback) that we would like to extend this phase and bring those rep numbers down and start to dig into the strength cave and search out some new 1-5 rep maxes. Remember we... [Read more]

CrossFit Gymnastics – September 2017

Jenna Fisher | 06-09-2017
Well done for continuing to produce some beautiful strict muscle ups. When put to a vote it was decided that this journey should continue. The first 15 mins of class will therefore remain allocated to practicing this movement (or an alternative gymnastics movement of your choice). Find a new friend, team up, explore and enjoy.  The remainder of class has been... [Read more]

Heavy Metcon 6/9/2017

Geoff Stewart | 05-09-2017
    Do your mobility and do what you need to do then.   Teams of 3 work through below, increase weight slowly…..20mins 5x Deadlifts 10x press ups 5x BB squats 10x Ring rows 5x power cleans   Reset.   10 (30mins) rounds- working in 3s – Follow the leader format. Time each round AFAP. Power cleans x3 @ BW... [Read more]

Crossfit Weapons 3/9/2017

Geoff Stewart | 02-09-2017
10min E2MO2M -5sets 10x RKB swings 5x Press ups 10x KB goblet squats 5x Ring rows   15min to build to a heavy UB complex 1x Deadlifts 1x power clean 1x front squat 1x Thruster   5 Rounds A1.15 Thrusters 45/30 A2.Run 400m Rest 2mins Between Round   4 Rounds B1. 20 AKB Swing 24/20 B2. Row 400m Rest 2mins... [Read more]