• Structure, Positional Work, and Gymnastics – by Coach Milo

    17 March 2019 Dan Thomas

    I can already hear the “but we don’t need that” arguments. Well, again I’m not here to stroke your egos and I’m telling you that you DO need this. In the upcoming 6 week cycle we will slow some days down a litt…

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  • Upcoming Events And Announcements!

    15 March 2019 Dan Thomas

    Quick Updates No CrossFit Kids / Teens – March 22nd to 24th Just a heads up that this weekend in March there will be no classes for Kids or Teens. Yoga For Athletes Christine is embarking on a new journey to furthe…

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  • OLY Programming for the Week

    12 March 2019 Dan Thomas

      Wednesday A) Hang Snatch 5 x 2 B) Back squat 3 x 3 C)Jerk dip +Split jerk 4 x 1+1 D) Med ball ham curls 3 x 8 Sunday A) Power clean + Split jerk 6 x 1+1 B) Front squat 3 x 2 C) RDLs 3 x 8 D) Deadbug 3 x 16…

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  • CrossFit Open 19.5 Friday Night Lights!

    10 March 2019 Dan Thomas

    As we are hitting over that halfway mark for the CrossFit Open for 2019 we are due a reminder that we will be having Friday night lights for the last and final serving of fitness from CrossFit HQ ! As per usual we reckon…

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  • Upcoming Events and Announcements!

    8 March 2019 Dan Thomas

    Quick Updates No CrossFit Kids / Teens – March 22nd to 24th Just a heads up that this weekend in March there will be no classes for Kids or Teens. Yoga For Athletes Christine is embarking on a new journey to furthe…

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  • OLY Class Programming For the Week!

    5 March 2019 Dan Thomas

    Wednesday A) Halting Clean Deadlift + Clean 4 x 1+1 B) Hanging high pulls 3 x 3-4 C) Front squat 3 x (1+1+1) D) Split jerk 3 x 1 Sunday A) Halting Snatch Deadlift + Snatch 4 x 1+1 B) Back squat 4 x 4 C)Split jerk 2 x 3 1…

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  • How Do You Measure Your Own Progress? – by Coach Dan

    3 March 2019 Dan Thomas

    It’s really easy to feel as if we’ve reached a plateau in our training – especially when we don’t keep track of how you did in the past and what you’re aiming for in the future. More often than not I find t…

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  • Upcoming Events and Announcements!

    1 March 2019 Dan Thomas

    Quick Updates No CrossFit Kids / Teens – March 22nd to 24th Just a heads up that this weekend in March there will be no classes for Kids or Teens. Yoga For Athletes Christine is embarking on a new journey to furthe…

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  • OLY Programming for the Week!

    26 February 2019 Dan Thomas

    Wednesday A) Snatch + Hang snatch 5 x 1+1 B) Back squats 3 x 2 C) Jerk dip + Split Jerks 4 x 2+1 D) Deadbugs 3 x 16 Sunday A) Clean pull + Clean 6 x 1+1+1 B) Front squat 3 x 2 C) Push press 3 x 3 D) Med ball hamstring cu…

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  • Getting Pumped for the week! Who’s getting excited for 19.2 already ???

    24 February 2019 Dan Thomas

    Monday A) Push Press 3 x 1 Start at 90% This is not the day for a 1RM – Just heavy singles B) 3 Sets: 3 Minute AMRAP 20/18 Cal Row + 40 DU AMRAP Thruster 40/30kg *Score = Thrusters, 3 min rest between sets Tuesday …

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