Week 11 of our first 12 week program of 2017. The third round of the Open is already with us - they seem to be coming around faster than Josh's bad jokes but maybe a little bit more interesting (or maybe not). The good news is we ain't going to be using dumbbells this weekend. 17.3 is: Prior to 8:00,... [Read more]

Week 10 of our first 9-12 week program of 2017. It's week 2 of the Open and 17.2 - another Dave Castro masterpiece - has been thrown our way. WORKOUT 17.2 Rx’d Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted... [Read more]

  Week 9 of our first 12 week program of 2017 and we are getting into the CF open. Open workout 17.1 is with us: For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box... [Read more]

Week 8 of our first 9-12 week program of 2017. The Open is with us at the end of this week so everything in the Crossfit world goes a bit haywire. 17.1 (the first Open workout) is announced on Thursday night and your coaches will be spending hours planning how to do the WOD and boring anyone who will listen with our... [Read more]

Week 7 of our first 9-12 week program of 2017. We have been over a lot of points over the last 6 weeks of this current training block.  I have cracked on about posture, warming up properly, how your lifting numbers are compared to your bodyweight, the Whole Life Challenge (loose some KGs, gain some pull ups) repetition, repetition etc. Dave... [Read more]

Week 5 of our first 9-12 week program of 2017. BOOM. It's week 5 and it's time to come alive. The sun has made a showing through the crack of the front door at the arch to help lift your souls and then shattered your souls with some cold cold winds. By now you should have settled yourselves into a... [Read more]

Week 4 of our first 9-12 week program of 2017. So the weather hit new lows this week and you had to keep moving to stop your hands freezing to the bar we even had a request from friends down under to buy some bar warmers before they returned ?! WTF we ain't no Aussie softies in Haggerston. It's another good... [Read more]