Week 2.  This week is going to be our testing week for this phase you'll be doing some heavy breathing (bike/ rowing intervals) a new CrossFit girl called "Ellen" and a Clean and Jerk max. A lot of you guys know how this goes, choose your scales and put the pedal down and do the best you then have 10... [Read more]

Week 1. We are heading into a new training phase people. This week we are going to get back into the groove with a "bedding" in a week, this isn't a easy week people.  The testing in this phase will happen in week 2 and you'll be doing some heavy breathing (bike/ rowing intervals) a new CrossFit girl called "Ellen"... [Read more]

Week 10. This is our testing week. This doesn't mean we are going to sit about drinking coffee and eating biscuits, we are still going to follow the format of the program but we have put a few milestone workouts into to week and you're going to spend a bit more time than normal getting prepared for the workout (if... [Read more]

Week 9. This is a big week everything is coming together well your lifting number and your fitness are all moving North. We will be testing next week so look after yourself check-in with your numbers please don't hurt yourself. Be brave.   Monday – Clean & Jerk Tuesday – Back Squat and Pulling Wednesday – Conditioning Thursday – Gymnastics... [Read more]

Week 8. Another big week coming your way. Check your numbers you would (hopefully) notice there is a theme to bits of your program as we a building to our tasting week (10). Keep going keep pushing. Be brave.   Monday – Clean & Jerk Tuesday – Back Squat and Pulling Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch... [Read more]

Week 7.   Be brave.   Monday – Clean & Jerk Tuesday – Back Squat and Pulling Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Deadlift and pushing Sunday - Service   Monday – Clean & Jerk A High pull, power clean, front squat and press 5x1+1+1++1. E90sec   B Hang power clean and squat clean 6x... [Read more]

Week 5.  You got to love week 5 of a training program. We are all doing great gun lifting numbers are going north and fitness is moving into superhero mode. As the weight goes up please dont let your form slip, get tight on the bar make sure youre locked and dialed in. We dont want any injures.   Be... [Read more]

Week 4. It's going to be a good week this one. We are all back from Easter and we have some chocolate to burn off and some tin to move. Be brave but not stupid this week, we need to start to really push the number and test ourselves. The rep numbers are getting lower so the weight goes up.... [Read more]