Week 36- 39 (2nd - 29th of September)
4 week block of Programming WOD  Monday  - Strength: Front Squat + Ring row Metcon Tuesday - Strength: RDL + Bench press Metcon...
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Rob Martin
- Jul 30
- 1 min
Week 31- 35 (29th of July - 31st of August)
5 week block of Programming WOD Monday - Strength: Bulgarian split squat /Single arm Row Incline DB press / Hanging Leg raise Kettlebell...
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Vicki McLeod
- Jul 24
- 1 min
Don't forget to hydrate!
In the summer, it's especially important to pay attention to your electrolyte intake due to increased fluid loss through sweat. Electrolytes
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Rob Martin
- Jul 2
- 1 min
Week 27 - 30. 1st - 28th of July
4 week block of Programming WOD Monday - Strength: Reverse lunge + Chest supported row +Metcon Tuesday - Strength: Sumo Deadlift + Bench...
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Rob Martin
- Jun 23
- 2 min
Week 26 - 2024
Monday Front Squats EMOM x16 Min 1 - 16 DB Reverse lunge 15/10kg + Max toes to bar Min 2 - Rest Min 3 - 12 Thrusters 42.5/30kg Max Double...
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Rob Martin
- Mar 30
- 1 min
Week 14 -2024
We will be changing the booking system back over to team up if you have any problems please let us know All the Programming for CrossFit...
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Rob Martin
- Feb 18
- 2 min
Week 8 - 2024
Monday A1) Strict Press 8x2 A2) Chin ups 8x2 EMOM x 15 Min 1 - 5 Bar Muscle ups Min 2 - 10 DB Push press 22.5/15 Min 3 - 15/12 Calorie...
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Rob Martin
- Feb 11
- 2 min
Week 7 - 2024
Monday A1) Strict Press 7x3 A2) Chin ups 7x5 3 Rounds 400m run 21 Kettle bell swings 24/16kg 12 Pull ups Tuesday A1) Back squat 7x3 A2)...
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Rob Martin
- Feb 4
- 2 min
Week 6 - 2024
Monday A1) Strict Press 6x4 A2) Chin ups 5 x 5-10 EMOM x 15 Min 1 - 10-15 Toes to bar Min 2 - 12 STOH 50/35kg Min 3 - 15/12 Calorie bike...
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Rob Martin
- Jan 28
- 2 min
Week 5 - 2024
Monday A1) Strict Press 5x5 A2) Chin ups 5 x 5-10 3 Rounds 400m run 30 Wall balls 9/6kg 20 Alt DB Snatch 22.5/15 Tuesday A1) Back squat...
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Rob Martin
- Jan 21
- 1 min
Week 4 - 2024
Monday A1) Strict press 10-8-6-4-2 A2) Pull ups 5 x ? Every 4 minutes x 5 3 Wall walks 6 Shuttle runs 9 Shoulder to overhead 12 Toes to...
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Rob Martin
- Jan 14
- 1 min
Week 3 - 2024
Monday A1) Strict press 10-8-6-4-2 A2) Pull ups 5 x ? Jack 20 minute AMRAP 10 Push press 50/35kg 10 Kettlebell swings 24/16kg 10 Box...
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Rob Martin
- Jan 7
- 1 min
Week 2 - 2024
Monday A1) Seated Arnold press 8-8-8-8 A2) Ring chin up 4 x 6-8 EMOM x 15 Min 1 - 15 toes to rings Min 2 - 15 Push press Min 3 - 15/12...
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Rob Martin
- Dec 31, 2023
- 1 min
Week 1 - 2024
Monday Closed Tuesday Deadlift 10-8-6-4-2 EMOM x 20 Min 1 - 10 Deadlift Min 2 - 15 Wall balls Min 3 - 15/12 Calorie row Min 4 - 10...
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Rob Martin
- Dec 26, 2023
- 1 min
Week 52 - 2023
Monday Closed Tuesday Closed Wednesday A1) Bench press 5x8 A2) Ring rows 5x10 6 rounds Min 1 - Row Min 2 - Bike Min 3 - Ski Min 4 - rest...
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Rob Martin
- Dec 17, 2023
- 1 min
Week 51 2023
Monday A1) Bench press 8-8-8-8 A2) Ring Row 5 x 8-12 EMOM x 6 Min 1 - Dips Min 2 - Chin up EMOM x 10 Min 1 - Row Min 2 - Hang muscle...
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Rob Martin
- Dec 10, 2023
- 1 min
Week 50 - 2023
Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 EMOM x 20 Min 1 - 15 Toes to rings Min 2 - 15 Push ups Min 3 - 15/12...
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Rob Martin
- Dec 3, 2023
- 2 min
Week 49 - 2023
Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 3 Rounds 2 minute AMRAP 4 DB Thrusters 22.5/15kg 6 Toes to bar 24 Double...
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Rob Martin
- Nov 26, 2023
- 1 min
Week 48 - 2023
Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 4 Rounds 3 minutes work 2 minutes rest 20/15 Calorie row 15 Burpees 10 DB...
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Rob Martin
- Nov 19, 2023
- 2 min
Week 47 - 2023
Saturday the 16th of December we will be having a Christmas competition in the Gym, Staring at 10:00 am followed by our Christmas dinner...
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