• “Snow Drifts” , Ab challenges and Met-Con class

    26 April 2017 Milo

    Workout of the Day A) AMRAP12 (Active Recovery = ALT EMOM12) 40 Double Unders 15 KB Swing 32/20kg (24/16kg) B) “Snow Drifts” 17min Row as follows … 5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26 C) The Durant…

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  • Power Cleans , Gwen & Oly Club

    25 April 2017 Milo

    Workout of the Day A) Power Clean and Jerk 3-2-1 B) Gwen 15-12-9 Unbroken Power Clean and Jerk as heavy as possible Rest as required between sets Oly Lifting Club Workout of the Day A) Complex of: 1 High Hang Snatch 1 Sn…

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  • CrossFit Warmups, WODs and Met-Con Class Joys

    24 April 2017 Milo

    Workout of the Day A) Classic CrossFit Warm Up Run 400m 2 Rounds 10 Samson stretch 10 OHS 10 Press Up 10 Ab Mat Sit Up 10 Glute bridge 10 Pull Up 10 Dips B) 10 Rounds for time 9 SDHP 40/30kg 35 Double Unders 20 min Time …

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  • Get Out Of The Gym – Coach JJ

    23 April 2017 Milo

    Coming into the summer do you need any other reason for getting out of the gym than sunlight? If so then continue reading and hopefully I can convince you to put the barbell down and pick up a ball over the summer months…

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  • Thank You

    21 April 2017 Phil Morton

    Thank you for your interest in the No Excuses Challenge A Coach will be in touch soon to provide you with more information on our 1-on-1 No Excuses Challenge. Have a great day!…

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  • Programming Update and Template!

    20 April 2017 Milo

    Hi Team, I know you’ve all been patiently waiting/eagerly anticipating the release of the revised programming template. So I’ll get straight to it…. Programming Template What you’ll see above is that the prog…

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  • Events , EMOMs , Sandbags and Gymnastics

    19 April 2017 Milo

    April Events April’s challenge will be 1x MAX set of unbroken wall balls! How many can you do ?? This means no stopping , no resting the ball against the wall, it has to be continuous movement! 🙂 Who’s got…

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  • 3 Day a week Muscle Up Program

    18 April 2017 Milo

    Still struggling with Muscle ups ? Have you targeted your weakness like Coach Alan in his blog about “Basic Abilities”? If you don’t address it , it wont just magically get better. Find the weak link in…

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  • Squats on Squats & Met-con Fun

    17 April 2017 Milo

    Still time to get the wall ball challenge in! Workout of the Day A) Back Squat 3-3-3 Run 400m or Row 500m between sets at recovery (10km) pace. Hold 22 SPM each interval. B) Front Squat 3-3-3 Run 400m or Row 500m between…

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  • Basic Abilities – Coach Alan

    16 April 2017 Milo

    Recently in one of the books I read, I came across this little gem of a diagram. The guy who developed it tried to come up with the perfect diagram that could be used as an assessment tool to determine where his athletes…

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