Category Archives: Uncategorized

  • Testing week 1 & 2!

    2 May 2018 Milo

    Hey Crew ! As most of you know we have testing week coming up for the cycle we have just completed and are about to embark upon coming up! Yup , you heard right. Its 2 Weeks! The reason for the 2 weeks is we want to get …

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  • This weeks training !

    29 April 2018 Milo

    Hey Crew! 🙂 Last week on the cycle! Monday is the last day for the tempo work on the squats so stick with it one last time. Next week we will be going into a two week testing phase with some more CrossFit-y WODs to ge…

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  • Programming Update

    25 April 2018 Milo

    Hey Gang! Programming update for you below. We are going into a absolute strength cycle with some conditioning and high level skill work thrown in. Strap up and get ready for this cause the gainz will be real! The last c…

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  • Cycle Aims and Whats next ? – Coach Milo

    22 April 2018 Milo

    So we are in the final 2 weeks of the current cycle so not long left to go gang! What’s next I hear you asking. Please don’t say more tempo work… 😛 haha With the cycle we are on now we have been work…

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  • Upcoming events – “Murph” & Run, Swim, Run

    19 April 2018 Phil Morton

    We have lot’s coming up during the Summer months, mainly involving fitness and sunshine! Take a look at what we have in store (more to be announced once we confirm some bookings!)… Murph – Monday 28th M…

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  • All about yokes!

    17 April 2018 Phil Morton

    The use of yokes as a training tool is often associated with Strongmen like Eddie Hall and Hafþór Júlíus Björnsson, it’s not too often the everyday fitness enthusiast gets to play “Strongman”, howe…

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  • Your workouts for this week! – But Coach! Why the tempo work?

    15 April 2018 Phil Morton

    “Why all the tempo work?” Tempo training is a variable we can manipulate (like load, volume, frequency, intensity) in the search for progress. Varying tempo in your training can lead to greater strength, size…

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  • Upcoming Events & Weekend Workouts!

    12 April 2018 Phil Morton

    Murph – Monday 28th May Join us on the 28th May (Bank Holiday Monday) for your yearly dose of Murph! The gym will be running weekend hours with classes at 10am and 11am After the last class we will be having a BBQ,…

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  • Workout of the day for Thurs 12th April – Heavy deadlifts!

    11 April 2018 Phil Morton

    Workout of the Day – CrossFit A) Deadlift 3-3-3-3 * Rest 2-3 minutes B) 5 sets – increase effort each set 10 Hang power cleans (unbroken reps – choose an appropriate weight) 30sec Hollow rocks 8 Box jum…

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  • Workout of the day for Weds 11th April – CrossFit & Weightlifting Club

    10 April 2018 Phil Morton

    Workout of the Day – CrossFit A) 3 Rounds of: 6-10 Supinated grip ring row @ tempo 21X1 * Rest 60 seconds 45 Second forearm plank (add load to your back if easy) * Rest 60 seconds B) 4 Sets, not for time 40 second …

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