Back Squat 3 x 5 – 70-80-85-85-85%


10 KBS 32/24kg

10 Sit Ups


Back Squat 3 x 5 – Building to a heavy set of 3.


10 Russian KBS 24/16kg

10 Sit Ups


Amy P Banded Bench

Power Lifting Course

The Barbell Club Powerlifting Course is a 6 week fully coached program. We meet up on Monday and Wednesday at 7:30pm, each session is 1 hour. You will be tested, pushed, guided and motivated throughout the program to work on, learn, improve or increase your Squat, Bench and Deadlift.
The program is based off of The Westside Principle and follows the structure of Max Effort and Dynamic (Speed) Efforts for both Upper and Lower movements. You will work on Back Squats, Deadlifts, Good mornings, Bench Press, Floor Press and strict Press, as well as a variety of these lifts.

The next course will run from Mon 2nd Feb and finish on Wed 11th March. We will meet each week on Mon and Wed at 7:30pm for a one hour session. Limited to 8 people.



Registration for the CrossFit Games Open Competition has begun. You can join in the fun HERE.

More than 209,000 people participated in the Open last year, and this year the worldwide competition will be even broader and more inclusive. Scaled versions of the Open workouts will make their debut, as well as a new Teenage Division for athletes 14-17 years old.

The first Open workout will be released on Thursday, Feb. 26. As in previous years, the Open will be a five-week competition with one new workout per week. The week’s workout will be released each Thursday at 5 p.m. PT, and competitors will have four days to complete the workout and log their score on the Games site. Score submissions will be due before 5 p.m. PT on the Monday following the workout’s release. ALL THESE TIMES AND DATES ARE PACIFIC TIME IN THE USA.

We will be watching the live announcements at 2pm on Friday’s and you can do the workout straight after, or you can wait until Saturday or Sunday at 10am.

The Open
Feb. 26-March 30, 2015
15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

CF Games 2015