WRAP PARTY 6/6    With the New Year upon us and the first training cycle of 2025 only a week away, it's time once again to get that internal dialogue locked in. Goals set and huge ones at that, with a clear focus on how you plan to execute. We'll be here every step of the way as... [Read more]

    WRAP PARTY 4/6    Strength does not come from physical capacity. It comes from an indomitable will.   See you at work.   Monday – Bench Press  Tuesday – Back Squat  Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift  Saturday – Strict OH Press  Sunday - Sunday Service   Monday    A1. Bench Press x 8-6-4-2-2  *... [Read more]

    WRAP PARTY 3/6    Winter Throwdown Complete!! After another epic in-house competition it's time for a little remix with the programming to keep us on our toes and ride out a truly successful 2024.   Pump the breaks where needed but if it's on don't hold back.   You must expect things of yourself before you can do... [Read more]

    WRAP PARTY 2/6    The only person you are destined to become is the person you decide to be.   See you at work.   Monday – Bench Press  Tuesday – Back Squat  Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift  Saturday – Strict OH Press  Sunday - Sunday Service   Monday    A1. Bench Press x... [Read more]

    WRAP PARTY WEEK 1/6    GAME, SET & MATCH.   That's a wrap on 2024 official programming. The new programme starts January 6th so between now and then we're going to be mixing things up, playing it fast and loose and having some fun with a much more fluid structure.   See you at work.   Monday –... [Read more]

    Third CrossFit Cycle 2024     Week 10 - TEST WEEK     It is Time.   You have to push past your perceived limits, push past that point you thought was as far as you can go.   You shall gain, but you shall pay with sweat, blood, and vomit.   See you at work.   Monday... [Read more]

    Third CrossFit Cycle 2024     Week 9     Dead last finish is greater than did not finish, which trumps did not start.    Lock in, make these final few sets and reps count and be prepared to reap the rewards for your labour. It's been so impressive to see you all push the limits week in... [Read more]

    Third CrossFit Cycle 2024     Week 8 ~ Deload    “The goal when we experience adversity is to be able to say this is what I have trained for, for this is my discipline."   Onwards we march with the finish line only a few weeks away.   See you at work.   Monday – Back Squat... [Read more]

    Third CrossFit Cycle 2024     Week 7    Great works are performed, not by strength, but by perseverance.   Keep Pushing.   See you at work.   Monday – Back Squat + Clean & Jerk  Tuesday – Sumo Deadlift + HSPU + Snatch  Wednesday – Conditioning Thursday – Gymnastics Friday – Bench Press + Chin Ups +... [Read more]