New Timetable and Endurance Boot Camp Starts this week!

NEW OPEN GYM HOURS

MON 8AM - 10AM / 4PM - 5.15PM

TUES 7AM - 9AM / 4PM - 5.15PM

WED 4PM - 5.15PM

THURSDAY - 4PM - 5.15PM

WE ARE ALSO ADDING 2 X CROSSFIT CLASSES TUESDAY 6.30PM & THURSDAY 6.30PM

We Have suspended Monday 9.30am CF until the warmer months

Monday 7am CrossFit & Endurance Bootcamp

Wednesday 9.30am Endurance Bootcamp

Friday 7am CrossFit & Endurance Bootcamp

Thats 6 weeks of v02 and gymnastics complete! The EMOM's have been nice to allow you time to get coached and practise the butterfly pull ups, pistol variations and rowing and fitness etc. There were elements in there that shall continue and some that we'll tuck away for a couple weeks and get back to the barbell.

The lifts for this strength cycle are;
1 - Front Squat
2 - Sumo Deadlift
3 - Standing Push Press
(Olympic Lifts of course)

The volume will be 7/5/3
Aiming for a triple cycle, so 12 weeks.
Wk 1 4x7
Wk 2 4x5
Wk 3 5x3
Wk 4 de load

Along with this, the major variation were experimenting for this new training cycle is the relinquishment of RX! and trial a new loading system.

On the Program you will now see;

You will see for example; LD MD HD
21-15-9
Front Squat *LD
Pullups
Burpee Over Bar

*LD Light Day . 4/5 RPE . 50%+
*MD Moderate Day 6/7 RPE 65%+
*HD Heavy day 8/10 RPE . 80%+

We can go off % or RPE ( Rating Perceived Exertion )

CrossFit

EMOM 9 Mins

1 - 8 Burpee Box Jump

2 - 8 Butterfly Circles / Pull ups

3 - 16 KB Swings 24/16kg

Double Strength

Front Squat

7-7-7-7 @ 55% +

Barbell Bent Over Row

4 x 12

Amrap 9 Mins

21 OH Plate Lunge

15 Burpee 2 plate

9 Toes 2 Bar / L Swings

Endurance Boot Camp

Warm up with CF

EMOM 15 Mins

1 - 9/6 Cal Air Bike

2 - 20 Abmats

3 - 200m Run

Rest 5 Mins

EMOM 15 Mins

1 - 200/175m Row

2 - 15 Wall Ball

3 - 15 Lying Toe 2 Pole