Week 4.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlifts 6 x 3   2x1min ME bench press rest 2min between efforts   DU/cross-overs -skill swinging knee tucks skill   21-15-9 D-ball lunges... [Read more]

Week 3. In you go another big week with some challenges for you all...grab the squirrel by the tail   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlifts 5x3-5   Negative HSPU x5 @5010... [Read more]

Week 2. Welcome to the second week of this block, there are some new challenges this week and some WODs which will test you. Be ready and enjoy.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and... [Read more]

Week 1. It is time for a new training phase. This session we are programming a 6-week block (we normally do 12 weeks) we are going for a shorter block to really focus. This is the bit where I do my normal spiel about CrossFit being a GPP general physical preparedness program. GPP stands for General Physical Preparedness, which is... [Read more]

Week 10. This is the final week of this training phase (thank you I hear some say) we are looking for some solid lifting this week, these don't need to be 1rp max efforts but want to be working 90%plus, please. We can predict a lot of what you can lift from a good 2 or 3-rep effort. There are... [Read more]

Week 9.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service   Monday – Squat and Pulling A Front or back squats 6x1+1 90% plus   10min B Vertical jumps x1+1 B1 Pull-ups 4xME @BW.   5x rounds AFAP. 16(8)x single... [Read more]

Week 8. Another great week coming your way. Keep focused and check in with your coaching team.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service     Monday – Squat and Pulling A Front or back squats 6x2+1 90% plus... [Read more]

Week 7. Another solid week coming your way. Again your strength work is coming to a head and there are some spices little WOD this week.   Monday – Squat and Pulling Tuesday – Clean & Jerk Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Snatch Sunday - Service   Monday – Squat and Pulling... [Read more]