June will bring about some percentage work on the 1RM / 5RM's that we achieved last month. We would recommend that of the 100% figure, you work off the 95% number. I.e. If, for a given movement you hit 100kg we would use 95kg as the number to figure 70% off of. This would come to 66.5kg. This little trick... [Read more]

It's here, time to sling some tin and ring that bell until the cows walk through the front door. We've primed the lifts ready for our 1RM / 5RM. If you missed it, our instructors will guide you through the correct repetition range that you should be aiming for! Weekly training schedule: Monday: Lower body with a work rest component... [Read more]

Hold on tight this week as we start to push some 1RM and 5RM testing on you to get ready for the last week in May. We've been working up to this over the last 4 months. So, buckle your bootstraps and get ready for a fight. As for how to approach it we would recommend that this week you... [Read more]

Monday: Lower body with a work rest component in the WOD that will build week on week in difficulty. Tuesday: Upper body with Bodyweight dominated WOD 10-15 mins in length. Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through. Thursday: CrossFit Gymnastics - Now with beginners and advanced components... [Read more]

It’s hard to believe we’re up to phase 5 of the year. May will bring some EMOM's (Every minute on the minute, or thereabouts) and some time to try and express the foundations that we have built in Jan through April. A brief schedule will go like this: Monday: Lower body with a work rest component in the WOD that... [Read more]

It’s hard to believe we’re up to phase 5 of the year. May will bring some EMOM's (Every minute on the minute, or there abouts) and some time to try and express the foundations that we have built in Jan through April. A brief schedule will go like this: Monday: Lower body with a work rest component in the WOD... [Read more]

  Last week of the month is here already. Hope you're ready for this! By now we should know the loads used for the prescribed A's & B's. Next month we should be looking to work towards those PB's. Especially for those who have been following the program since January. We've built the base, tasted some heavier weights and now... [Read more]

  This week in the workouts that are broken up with the rest periods timed we will need to work hard and fast to get the allotted work done, rest and repeat. For those that are a little longer and continuous, please pace your self steady. Learn your gears and how your body reacts to the stimulus! Next month, we're... [Read more]