Heavy Metcon 26/7/2017
Lets keep this simple.. Warm up please. 30 rounds for time 5x Thrusters - Medium 3x Strict pull ups 1x There and back over the box jump
Crossfit Weapons 23/7/2017
A. 8min to AMRAP -light 10x KB swings 10x STOH ea 10x KB squats 10x Bent over rows B. 15min EMOM -(5sets)- Build weight through set only 1 weight per complex min1. 3x Deadlifts min2. 2x power cleans min3. 1x push press / jerk C. 21/15/9 each AFAP 21x Deadlifts @45 /30 or lighter 21x power cleans 21x Push press... [Read more]
CF training program, Squats, week 6 24/7/17 – 30/7/17
Week 6 of our 6 week squat phase. Week 6 is upon us quicker than the next episode of Game of Thrones. It's time to test out how far you have come over the last 6 weeks on your front and back squats as well as that beautiful benchmark WOD "Karen". We often get asked by members who have been with us... [Read more]
Heavy Metcon 19/7/2107
Working on your own... but always as a team... 5min at each station with a 30 second work 30 second rest time frame the aim is for AMRAP. Always start with heavy BB exercise rest 2 min then onto the explosive exercise. Bench press @ 70% BW Rope smash Back squats @ 80% BW Bike - max distance Power... [Read more]
12 and 6 month commitments no longer available from 1 September
We will be closing our contract memberships (12 and 6 month commitments at lower monthly rates) to new members from 1 September 2017. Prepaid 6 and 12 month memberships will still be available. One of the main reasons for this is that people tend to commit but then find themselves unable to honour the full contract length. It is difficult... [Read more]
CF training program, Squats, week 5 17/7/17 – 23/7/17
Into week 5 of our 6 week squat phase. Read more background about the training plan here. Week 5 has arrived like a lot of people's holiday freeze. As you'll be getting the hang of your squat days, they are are switching round now and your rep numbers are coming down this week. You should be looking back at your lifting from week... [Read more]
Crossfit Weapons 16/7/2017
16min teams 2 - follow the leader Bike 30 sesconds @ 50% 10x walkout to press ups 1x KB complex - 5x RKBS 5x Squats 5x cleans ea 5x push press ea 12min to work up to a 3rpm for the day Power snatch and do any way 12 ring MU / Mini muscle ups. “Crowbar” AMRAP 4:... [Read more]
Heavy Metcon 12/7/2017
Warm up because you aint hot enough and get ready for the workout. Working on you own but with scores up on the board please. 5min Max distance Bike or rower re-set 2mins 5min ME Complex: - your choice of weight it should be manageable but tough... 5x Deadlifts 5x Power cleans 5x Push press 5x burpee pull ups... [Read more]
CF training program, Squats, week 4 10/7/17 – 16/7/17
Into week 4 of our 6 week squat phase. Read more background about the training plan here. This week we are increasing our volume a little with some bigger rep numbers. Your aim and focus this week is to add some extra kilos to the bar from week 1's numbers (you have all obviously been tracking your numbers right?) Have fun. (more…)