• Met-Con Classes – Aims & Going Forward

    29 March 2017 Milo

    What is MetCon class? Metabolic Conditioning (Met-Con) can be defined as “structured patterns of work and rest periods to elicit a desired response from the body. This desired response is usually to maximise efficiency…

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  • Dave Castro on Programming

    28 March 2017 Milo

    Workout of the Day Tabata Barbell Deadlift 85/60kg Hang Power Clean 60/40kg Front Squat 40/25kg Push Press 30/20kg Oly Lifting Club Workout of the Day Back Squat 3 x 10 @ 60%,, 65%,70% Bench Press 3 x 10 at same as above…

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  • Structural Strength – Programming Updates & The Next Cycle!

    27 March 2017 Milo

    This class is aimed at developing strength and structural balance, which is important to both the beginner and the advanced CrossFitter. For a beginner it is important to establish motor skills, co-ordination, range of m…

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  • The CrossFit Methodology, Simple, Elegant and Effective – Coach McCoy

    26 March 2017 Milo

    Ever since the beginning the aim of CrossFit has always been to forge a broad, general and inclusive fitness. A fitness that will better prepare us for any physical task and keep us out of the nursing home in the future.…

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  • Weekend WODs

    24 March 2017 Milo

    Saturday CrossFit Workout of the Day 2 Rounds 9 Overhead Squats 60/42.5kg 9 Bar Muscle Ups 15 Front Squats 60/42.5 15 Chest to Bar 21 Back Squats 21 Pull Ups Sunday Oly Lifting Club Workout of the Day A) Split Jerk 3,2,1…

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  • CrossFit Open 17.5!!!!

    23 March 2017 Milo

    A great little video from CrossFit HQ , from the film Fittest on earth: A decade of fitness! We will have a showing of the full movie at the box after the final heats of 17.5 on Friday evening! Stick around and watch it …

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  • Active Recovery

    22 March 2017 Milo

    Dedicated practice Perfect for days such as this with active recovery and skill work such as today. Rather than thinking about “go as hard as I can”, it should be “move as well as I possibly can”.…

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  • CF Open 13.2 , Oly CLub and Gymnastics

    21 March 2017 Milo

    How you do anything is how you do everything. Workout of the Day CrossFit Games Open 13.2 AMRAP for 10 minutes: 5 STOH 50/35 10 Deadlift 50/35 15 Box Jumps 24/20 Oly Lifting Club Workout of the Day A) Clean & Jerk 3…

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  • Benchmark Day – “Jackie”

    20 March 2017 Milo

    Building on mindset a little more from yesterday. Just being more prepared and knowing where you might hit that wall will take away the unknown and the fear of such a WOD and will mentally get you in the game. Before you…

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  • The View – Coach Milo

    19 March 2017 Milo

    The View I’m not good enough. I failed last time. I’m not as strong as the man bear pig. I suck at these movements. I’m just not a good runner. Sound familiar ? Let’s be honest we all get these th…

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