Week 2 testing week. Testing week is with you check out the program choose your battle and put some numbers down.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean bar warm-up "TEST" BB complex. 20mins... [Read more]

Week 1 of our new training. We are going to get back into the groove with a “bedding" in week.  The testing in this phase will happen in week 2 (12th) you'll be doing a 3min max distance test, shifting some tin on a barbell complex and your WOD will be an old-school CF classic “fight gone bad”.  Our strength... [Read more]

Week 11.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x2+4 @80%A   12mins For quality 3xweighted pull-ups @60X0 3x Pistol squats @3100... [Read more]

Week 10.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x2+4 @80%A   10mins For quality 3x Pull-ups -weight 3x Box jumps -height... [Read more]

Week 9.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A  Front Squats - 8x5,3,1,5,3,1,1,1   B Front squats and Back squats 2x3+6 @75%A   Ladder  For quality for 10min 2x MU/pull-ups 2elx Pistol squats... [Read more]

Week 7.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 6x2 E2MO2M   B Front squats and Back squats 2x3+6 @70%A   8mins for quality 3xefforts MRP Pull-ups single-leg squats /... [Read more]

Week 6. We are halfway through this phase and those skills are coming along well. Remember to take your time when you have time - form before load.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and... [Read more]

Week 5. It going to be a big one. Big breath and in you go.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday –Squat and Pulling A Front Squats - 6x3 20mins   B Front squats and Back... [Read more]

Week 4. Another big week coming your way. The basic lifts are the basic lifts. We all need to master these and begin to know our numbers so we can see how we are progressing. Don't skip your accessories please and work your asses on the WODS.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday... [Read more]