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Jun 18 – Barbell Complex

By |June 18th, 2019|

WORKOUT

Barbell Complex Performance and Fitness 6 Rounds For Load 3 Clean Deadlifts 3 Hang Clean 3 Cleans 3 Front Squats 3 Push Press 3 Push or Split Jerk Increase load each round. Rest as needed.

BODYCARE

BODYCARE

Crossover Symmetry is designed to improve shoulder strength and mobility. It can be used as a warm up, recovery or strengthening tool. Ask a coach for […]

Jun 17th – Bench Monday :-)

By |June 17th, 2019|

LIFT

Bench Press 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

WORKOUT

Performance 12-9-6-3-6-9-12 Reps of KB Swings 24/16kg Toes To Bar Push Press 60/40kgFitness 12-9-6-3-6-9-12 Reps of Russian KBS 24/16kg Hanging Knee Raise (2015 Open Standard) Push Press 50/30kg

BENCHMARK TRAINING

Games

“12.4”

12 Minute AMRAP

150 Wall balls (20/14lbs to 10/9′ target) 90 Double-unders 30 Muscle-ups

Hero

“Weston”

Five rounds for time of: […]

Jun 16th – Sunday Strength Session

By |June 16th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

Heal and Prevent Hand Rips

“Sometimes they hit […]

Jun 15th – Free Intro Workout

By |June 15th, 2019|

WORKOUT

Partner Workout – 24 Minute AMRAP: 20 Burpees 6 x 100m Sprint 20 Pull Ups 20 Box Jumps 24/20” 20 Squats 20 Sit Ups Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.

FREE CROSSFIT CLASS – Sat June 15th @9am

The […]

Jun 14th – A choice Friday

By |June 14th, 2019|

LIFTS

Hang Snatch 5 x 5 – 65-75-80-80-80% or work up to 3 heavy sets across.

OR

Over Head Squat 5 x 5 – 65-75-80-80-80% or work up to 3 heavy sets across.

WORKOUT

Performance EMOM 10 ODD 3 Man makers AHAP EVEN Row 200m Fitness EMOM 10 ODD 3 Man makers AHAP EVEN Row 150m Manmaker: Start with DB’s at Hang, DB’s to floor, […]

Jun 13th – Sumo Thursday :-)

By |June 13th, 2019|

LIFTS

Sumo Deadlift 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance 8 Min AMRAP 9 Box Jumps 30/24” 6 Hand Release Push Ups 3 Front Squats 50/35kg Fitness 8 […]

Jun 12th – KB Complex

By |June 12th, 2019|

WORKOUT

Performance 25 Minute AMRAP 5 KB Deadlifts 24/16kg 5 KB Swings 5 KB Cleans 5 KB Push Press or Push Jerk 20m Suitcase Carry Alternate arms for the Cleans, Push Press and Carry each round. Fitness 25 Minute AMRAP 5 KB Deadlifts 24/16kg 5 KB Russian Swings 5 DB Hang Cleans 15/10kg 5 DB Push Press or Push Jerk 15/10kg […]

Jun 11th – Push Press Triples

By |June 11th, 2019|

LIFT

Push Press 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

WORKOUT

Performance 15min AMRAP 20 OH Lunge steps 20/10kg 10 Pull Ups 20 Double Unders or 40 singles Fitness 15min AMRAP 20 OH Lunge steps 10/5kg 10 Jumping Pull Ups 20 Double Unders or 40 singles

NUTRITION

Ditch the Rigid Meal Plan?

“After chatting for a bit, she realized […]

Jun 10th – Back Squats and 10!

By |June 10th, 2019|

LIFT

Back Squat 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max or work to 3 heavy sets across.

WORKOUT

Performance 10! Ring Dips WallBalls 20/14 to 10’ 20m Farmers Walk AHAP between rounds Fitness 10! Dip Station Dips WallBalls 20/14 to 10/9’ 20m Farmers Walk AHAP between rounds

BENCHMARK TRAINING

Girl

“Grace”

30 Reps for time:

Clean and Jerk 61/43kg

Hero

“Clovis”

For time: Run 10 miles (16 […]

Jun 9th – Sunday Strength Session

By |June 9th, 2019|

10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.

SUNDAY READING/WATCHING

Programming’s Effect on Technique

“It’s easy to compartmentalize training […]