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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]

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]