• OLY Program for the Week!

    22 January 2019 Dan Thomas

    Wednesday A1) High hang clean 3 x 2@<80% A2) Clean 3 x 2@82.5-87.5% B) Front squats 4 x 1@85-90% C) Split Jerk 3 x 2@80-85% Sunday A) Hang snatch doubles 4 x 2@80-85% B) Back squat 4 x 2@85-90% Tempo 2010 C) Split jer…

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  • Top Nutrition Questions Answered – by Sinead

    20 January 2019 Dan Thomas

    Given the sheer volume of (at face value) conflicting nutrition information out there, in this blog post I thought I would take the opportunity for a Q&A on five of the most common questions I hear. There are many re…

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  • Events and Updates!

    18 January 2019 Dan Thomas

    The Valentines Day Throwdown – Saturday February 9th For the love of fitness, we will be running a Valentine’s Day Throwdown just before the CrossFit Open season kicks off! When: Saturday 9th February 9:30am …

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  • OLY Program for the Week!

    15 January 2019 Dan Thomas

    Wednesday A) 3 Position Snatch 4 x 1+1+1 B) Back squat 4 x 3 Tempo 3101 C) Halting Snatch Deadlifts 3 x 2 D) Push press 3 x 3@82.5% Sunday A1) Hang clean +High hang clean 3 x 1+1@…

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  • Hybrid Programs !

    13 January 2019 Dan Thomas

    So as we briefly touched on we do offer Private training sessions for those of you who want to put a little extra into it and work towards a very specific goal. Be it long term strength goals or “short” term to work …

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  • OLY Club For the Week!

    8 January 2019 Dan Thomas

    Reminder about the Competitors Mentorship Program! This is a 6 Week “Camp” built and geared for athletes who want to be more competitive in CrossFit. Pure and simple. We want to help you be the most competitive athle…

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  • Fruit and Vegetables … what is the big deal?! – By Sinead

    6 January 2019 Dan Thomas

    “Eat your fruit and veg” is a phrase you have probably heard repeatedly since you were a kid … from your parents, in school, by your doctor, health advertisements. But why is it so important to eat enough fruit and…

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  • Competitor Mentorship Program – 6 Weeks with Head Coach Milo

    4 January 2019 Milo

    Overview This is a 6 Week “Camp” built and geared for athletes who want to be more competitive in CrossFit. Pure and simple. We want to help you be the most competitive athlete you can be without being able to go bac…

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  • OLY Club for the Week!

    1 January 2019 Dan Thomas

    Wednesday A) Hang snatch + OH Squat 4 x 1+1@70-80% B) Snatch Deadlifts 3 x 3@ AHAFA C) Pause Back squat 3 x 3 Tempo 3201 D) Push Press 3 x 3@70-80% (1 sec pause at top) Sunday A) Clean + Front squat + Split jerk 4 x 1+1+…

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  • What are your goals and what are you training for ? – Coach Milo

    30 December 2018 Milo

    Training to be a faster runner ? Training to be a better fighter in the ring ? Training to be a more competitive athlete in CrossFit ? Training to be a ninja at 80 years old ? We can use CrossFit to improve all of these …

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