13 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Overhead squat ladder: EMOM until failure: 1 Overhead squat – Rx’d starting weight is 30/42.5 kg – Girls add 2.5 kgs and guys add 5kgs. to each side of the bar every minute. SKILL I AMRAP 20: 5 deficit handstand push-ups :20 L-sit hold –... 
6 Aug 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I AMRAP 20: 5 strict pull-ups 5 deficit push-ups 5 back squats – Perform deficit push-ups at the greatest deficit possible while maintaining unbroken reps. – Perform back squats at 60% or greater of your 1-rep max. SKILL I 5 sets: :30... 
31 Jul 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Clean Ladder: EMOM until failure: 1 clean – Rx’d starting weight is 30/42.5 kgs – Girls add 2.5kgs and guys add 5kgs to each side of the bar every minute. SKILL I EMOM 12: Min. 1 | 20 GHD sit-ups Min. 2 | 2-5 strict muscle-ups STAMINA I... 
24 Jul 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 5 sets for load: 3 power clean @ 70% 2 power clean @ 80% 1 power clean @ 90% – Rest 2:00 between sets. SKILL I 5 sets: 20 hollow rocks 20 seated leg raises SKILL II EMOM 12: Min. 1 | 2 rope climbs (15 ft.) Min. 2 | Rest – Start each rope... 
17 Jul 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Snatch Ladder: EMOM until failure: 1 snatch – Rx’d starting weight is 30/42.5 kg – Girls add 2.5 kg and guys add 5 kg. to each side of the bar every minute. SKILL I 5 sets: 20 sit-ups :20 seated L-hold SKILL II For time: 20 wall walks... 
10 Jul 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 10 sets for load: 1 pause back squat + 2 back squats – Start at 70% and increase load as much as possible without sacrificing bar speed. – Rest exactly 2:00 between sets. SKILL I On a 15:00 clock: EMOM 5 3 below-the-knee hang snatch EMOM... 
3 Jul 2022 | Coaching Tips, Community, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 1:30 for 8 sets: 5 back squats – Rest and add load with any remaining time in the interval. STRENGTH II Accumulate: 3:00 L-sit hold – Choose a variation in which you can maintain at least a :10 hold before breaking. SKILL I... 
26 Jun 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 7 sets for load: 1 clean grip deadlift 1 clean pull 1 power clean 1 hang power clean – All four reps must be completed unbroken. – Increase loading across as many sets as possible. SKILL I For time: :30 handstand hold 30 handstand... 
19 Jun 2022 | Uncategorized
WORK YOUR WEAKNESS STRENGTH I Every 4:00 for 5 sets: 100-ft sandbag bear-hug carry (150/100 lb) 5 bench presses – Rest as needed between movements. – Complete each set of bench presses at 60% or greater of your 1-rep max. SKILL I EMOM 10: Min. 1 | 12 alternating... 
12 Jun 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 2:30 for 5 sets: 7 front squats (from the floor) – Start at 50% of 1-rep front squat and build to a heavy set. SKILL I EMOM 8: 3 straight-leg box jumps – Start small and build in height. SKILL II EMOM 8: 3 deficit handstand push-ups... 
5 Jun 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 2:00 for 7 sets: 3 push presses – Rest for the remaining time on the 2:00 clock. – Use at least 60% of your best push press. – Increase load across as many sets as possible. SKILL I Accumulate: 20 wall walks (:05 hold at the top of... 
29 May 2022 | Community, CrossFit, General news
On Saturday 11th June we are opening our doors to EVERYONE!! So if you’ve always wanted to give CrossFit a go, this is your chance to try a workout, meet the community, and have loads of fun 😁🏋🏻♀️🤸♂️ You are welcome to join us in a FREE coach-led and... 
29 May 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 3:00 for 5 sets: 5 back squats – Rest for the remaining time on the 3:00 clock. – Use at least 70% of your best back squat. – Increase load across as many sets as possible. STRENGTH II Accumulate: 30 hip and back extensions – Every... 
22 May 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 5 sets: 8 deficit deadlifts (2-3 in) – Use 50-60% of 1-rep standard deadlift and rest 2:00 between sets SKILL I EMOM 10: Min. 1 | 2 GHD hip-back extensions Min. 2 | :15-:30 ring support hold SKILL II 6 sets: 3 tall snatches – Use 20-40%... 
15 May 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 4:00 for 5 sets: 3 snatches (~60%) 2 snatches (~67%) 1 snatch (~75%) – Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed. STRENGTH II For... 
8 May 2022 | Community, CrossFit
Come and join us on SATURDAY 28TH MAY to tackle the Hero Memorial WOD ‘Murph’ with special one off sessions at both 0830 and 1000, after which we will be having a BBQ Social to chill out together with! You can register directly here straight away to secure your spot:... 
8 May 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 4:00 for 5 sets: 3 cleans (60%) 2 cleans (67%) 1 clean (75%) – Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed. SKILL I 3 sets for... 
1 May 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I Every 2:00 for 7 sets: 3 front squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best front squat. – Increase load as desired. SKILL I 4 sets: :30 handstand walk :30 GHD sit-up hold (parallel to floor) –... 
24 Apr 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS STRENGTH I 8 sets: Every 2:00 complete: 2 push presses + 1 push jerk – Increase load across as many sets as possible. SKILL I EMOM 5: 5-10 strict handstand push-ups – Rest 3:00 EMOM 5: 10-20 push-ups STAMINA I 4 sets for time: 800-m run – Rest 3:00... 
18 Apr 2022 | Coaching Tips, CrossFit, Weekly Programming
WORK YOUR WEAKNESS: STRENGTH I Every :30 x 12 sets: 1 power clean + 1 hang power clean – Perform complex unbroken. – Hold a challenging weight across all sets — around 60-70% of your 1-rep max. SKILL I 5 sets: 3 false-grip ring pull-ups 3 strict muscle-ups :10 ring... 
11 Apr 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS / OPEN GYM EXTRA: STRENGTH I Every :30 x 12 sets: 2 power snatches – Perform touch-and-go reps. SKILL I EMOM 14: Min. 1 | 6 candlesticks Min. 2 | 15 GHD sit-ups SKILL II Accumulate: 10 legless rope climbs – Start from a seated position on the ground.... 
3 Apr 2022 | Coaching Tips, CrossFit, Weekly Programming
STRENGTH I Every 2:00 for 7 sets: 3 back squats – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best back squat. – Increase the load as desired. SKILL I 3 sets: 1 legless rope climb 3 rope climbs :30 strict toes-to-ropes – Rest 1:30 – Hang... 
27 Mar 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I Every 4:00 for 5 sets: 100-ft d-ball bear-hug carry (50/70 kg) 5 bench presses – Rest as needed between movements. – Complete each set of bench presses at 60% or greater of your 1-rep max. SKILL I Every 2:00 for 6 sets: 2-4... 
20 Mar 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I EMOM 14: Min. 1 | 3 deadlift Min. 2 | 12/9 cal. row – Increase loading and pace across as many sets as possible. SKILL I EMOM 10: Minute 1 | :15 ring muscle-ups Minute 2 | :15 bar muscle-ups SKILL II Accumulate: 2:00 L-sit hold... 
14 Mar 2022 | Coaching Tips, CrossFit, Weekly Programming
After Class / Open Gym Extra: STRENGTH I For load and quality: 40 GHD hip extensions 40 weighted side bends (right) 40 GHD weighted hip extensions 40 weighted side bends (left) SKILL I EMOM 10: :30 handstand walk or EMOM 10: :30 handstand hold SKILL II Accumulate: For... 