Category Archives: Uncategorized

  • Olympic Lifting for the Week!

    6 November 2018 Dan Thomas

    Quick Announcement– We have a plumber coming in to fix one of the showers starting next Monday November 12th. We expect the work to be done by the end of the week. Sorry for the inconvenience, but expect a nice new…

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  • Improving the Balance in your Hips – By Christine

    4 November 2018 Dan Thomas

    As per my previous blog where I introduced the pigeon pose (if you missed it go back and give it a read), it is a great exercise to improve hip mobility, if done correctly. It’s an intense stretch and requires a great …

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  • Events and Updates

    2 November 2018 Dan Thomas

    Bring A Friend Week – November 19th to 23rd For those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the proper opportunity – here’…

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  • Olympic Lifting For the Week!

    30 October 2018 Dan Thomas

    Wednesday Squatting bias Pause Front squat 3 x 3@70% Hang snatch + Oh squat 3 x 1+1@75-77.5% Jerk press 3 x 3@75% of strict press Technique bias Snatch + Hang snatch + Snatch balance 5 x 1+1+1@70-75% Deficit snatch pulls…

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  • Refuel and Recover Recipe – By Sinead

    28 October 2018 Dan Thomas

    Refuel and Recover Breakfast Pancake (Serves 2) After a heavy morning workout, this provides much-needed protein, fat and carbohydrate to replenish energy stores, repair muscles and enable hypertrophy (muscle growth). It…

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  • Events and Updates!

    26 October 2018 Dan Thomas

    Bring a Friend Week – November 19th – November 24th For those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the proper opportunity ̵…

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  • Olympic Lifting for the Week!

    23 October 2018 Dan Thomas

    Wednesday Squatting bias Back squat 5 x 3@80% Power clean 3 x 2@ 80% Jerk dip + Split jerk 4 x 1+2@80-82.5%% Technique bias 3 Position clean 4 x 1@80% Clean deadlift 3 x 3@ 105-110% Pause Back squat 3 x 3@77.5-80% w/2 se…

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  • The Halloween Throwdown is Here!

    21 October 2018 Dan Thomas

    The annual Halloween Party is here! If you’ve missed any of our prior announcements up until now you’ve clearly been living under a rock. So one more time here’s the details of how it’s going down…

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  • Events and Updates!

    19 October 2018 Dan Thomas

    Halloween Party – Friday October 26th 18:00 to 20:00 The annual Halloween Party is in the works! We will be running the night as a any sex pairs competition for the evening. Aka Boy/Girl Girl/Girl or Boy/Boy is all…

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  • Olympic Lifting Programming For the Week!

    16 October 2018 Dan Thomas

    Wednesday Squatting bias Front squat 4 x 3@75% Power snatch 3 x 2@75% Push Press 3 x 3@75% Technique bias Snatch + Hang snatch 5 x 1+1@75% Snatch balance + Oh squat 3 x 1+1@75% Front squat 3 x 3@75% Accessory work will b…

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