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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]

Barbell Club 2017 – Phase 9

Jenna Fisher | 01-09-2017
Well done for making it through the 14, 11, 9 x2. Due to this high volume the focus will lean towards strength for the next month. This means that you should find yourself a training buddy (hats optional) and learn to spot and encourage. Keep it safe. Achieve your best.  (more…)

CF training program, phase 2, week 6 4/9/17 – 10/9/17

Geoff Stewart
Week 6 of this training phase, Louie, is here. Read more about Louie here. Week 6 is with us and everybody to seems to be back from their holidays and getting stuck in. There has been a lot of quality work put in over last week and we, your coaching team, are well impressed with the commitment to the sessions and the plan.... [Read more]

Heavy Metcon 30/8/2017

Geoff Stewart | 29-08-2017
  In a 6min window work through the following complex at a steady pace immediately followed by 3min window of the below.   A. 1xBB weight for whole complex – weight challenging 5x Deadlifts 5x Power clean 5x Front squat 5x Push press /jerk   ME Lengths on sled as possible –medium weight As many meters as possible on Bike... [Read more]

CF training program, phase 2, week 5 28/8/17 – 3/9/17

Geoff Stewart | 25-08-2017
Week 5 of our new training phase, Louie is here. Read more about Louie here. last week looked like a good week from where your coaches where standing. Well done. This week we are looking to build upon week 4 you'll have a good idea of the movements and what weights, tempos and effort levels are expected of you. Im going... [Read more]

Heavy Metcon 23/8/2017

Geoff Stewart | 22-08-2017
Inverse relationship.   Working with a partner ideally AFAP but all with great form and a good weight on the bar work through the below. We'll give you 30min to get as much done as you can.   Working down in 2s from 20 > 2 air squats Working up in 1s from 1>10 Heavy back squats   Working down... [Read more]

New membership system

Geoff Stewart | 21-08-2017
We are currently transitioning between membership systems, please contact us to purchase a membership. Apologies for the inconvenience.