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]

Week 3. We have done some testing and found positives and some weaknesses. It's time to begin to build again and buckle down.  This week we are doing some work people. Clean t-shirts, new socks and do up your shoe laces tight we are working.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics... [Read more]

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]