• OLY Programming for the Week!

    30 April 2019 Dan Thomas

    Wednesday Deload week Drop the intensity and focus on speed+ tech A)Power clean 4 x 2@80% B1)Front squat 4 x 2 Tempo 3201 B2)Seated box jumps 2 reps after each set of Front squats C)Split Jerks 1 x 3 2 x 2 1 x 1 D) Deadb…

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  • Big Picture Programming for 2019: Where are we now?

    28 April 2019 Dan Thomas

    As we enter our penultimate week of our current training cycle, I know that a few of you have been wondering where we are now in the grand master plan towards getting you closer towards you best fitness goals this year. …

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  • Upcoming Events and Updates!

    26 April 2019 Dan Thomas

    London Marathon – Sunday April 28th Hey Crew – just a heads up that the London marathon is going down this Sunday, which means that you may experience some disruptions to your commute to the gym. If you’…

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  • Beyond The Workout – Postponed

    25 April 2019 Dan Thomas

    Hey crew! Based on all the progress that everyone has been making on all the skill days this past cycle (and also to make sure this can work at more convenient time of year for more members) we’ve decided that it w…

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  • OLY Programming for the Week!

    23 April 2019 Dan Thomas

    Wednesday A) Snatch Build to a heavy single for the day. B) Back squats 4 x 3 C) Split jerk 3 x 1 D) Seated good mornings 3 x 5 Sunday A) Clean and jerk Build to a heavy single for the day B)Single arm incline bench pres…

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  • Why is Gymnastic work so Hard? – By Coach Dan

    21 April 2019 Dan Thomas

    So we have just passed the first half of our recent training cycle. Most of you that have been following along have most likely been finding the strength days to be a bit “boring” or “easy” I̵…

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  • Upcoming Events and Announcements!

    18 April 2019 Dan Thomas

    Easter Weekend Hours! Just a reminder that we will be operating classes as a Saturday Schedule on this Friday April 19th, and Monday April 22nd. This means that there will only be two Classic CrossFit classes at 10am, an…

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  • OLY Programming for the Week!

    16 April 2019 Dan Thomas

    Wednesday A) High hang clean 3 x 2 B) Clean 2 x 2 2 x 1 C) Front squats 2 x 2 2 x 1 D) Split jerks 2 x 2 (2 sec hold in receiving pos) 2 x 1 Sunday A) Hang snatch + Snatch balance 3 x 1+1 B) Snatch 2 x 2 … Continu…

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  • Eating Beyond Breakfast – By Sinead

    14 April 2019 Dan Thomas

    In my last blog I talked about the reasons why you might want to eat breakfast, and also the kinds of breakfast to choose. So what about eating beyond brekkie? We know from when we were speaking about breakfast that you …

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  • Upcoming Events and Updates!

    12 April 2019 Dan Thomas

    Beyond the Workout – Friday April 26th Welcome back the return of the Beyond the Workout seminars! This is an opportunity to work with us coaches in a bit of a workshop setting. During this session we’ll take the…

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