TUESDAY, 24TH MARCH 2020

What a crazy couple of days! Our heads are spinning.  It is with a heavy heart that we close the doors to Wellbeing HQ until further notice.  Please keep a lookout in your inbox over the next day as there will be more information detailing everything you need to know moving forward.  We are so […]

MONDAY, 23RD MARCH 2020

Dear Members, In light of the Prime Minister’s announcement this evening, our Monday schedule is as follows: Inside the Gym: 6 am and 9:30 am External Classes: 12:30 pm, 4:30 pm and 5:30 pm Cancelled Classes: 6:30 pm More information on the rest of the week to follow very soon. Our sincere apologies to the […]

SATURDAY, 21ST MARCH 2020

Warm Up 1 Complex Run Partner Squat Mobility Ankle Mobility Thorasic Mobility Barbell Club a. 10 minutes 1RM Snatch b. EMOM for 10 minutes 5 Snatch @ 60-70 % of 1RM   Coaches Choice For Time – 20 minute Cap 200m Farmer Carry 400m Run 50 KB Swings 50 Box Jump Over 50 KB Swings […]

FRIDAY, 20TH MARCH 2020

Warm Up 2 Rounds 30 second Passive Hang from Bar 45 second OH Squat Hold w/ Dowel Rod 10 OH Squats w/ Dowel   Strength Every 90 seconds  x  5 Rounds 2 Strict Pull ups + 10 second Pull Up Hold   EMOM for 12 minutes – Alt. a. 8 BB Strict Press b. 8 […]

THURSDAY, 19TH MARCH 2020

  Warm Up 2 Rounds 1 minute Adductor Straddle 1 minute Close Stance Deep Squat Hold 30 second Standing Pike Strength Every 2:30 minutes  x  4 Rounds 4 Deadlifts @ 75% or equal last week Skill Pistol Technique and Progression OR Single Leg Variation Workout AMRAP in 25 minutes Sandstone Run  OR  300m Shuttle 30 […]

WEDNESDAY, 18TH MARCH 2020

  Warm Up 2 Rounds 1 minute Loaded Dislocates 30 second OH Bar Hold 1 minute Deep Squat Hold Skill Kipping HSPU Progressions Double Under Progressions then… EMOM for 14 minutes – Alt. a. 5-10 HSPU* b. Double Under Practice* *Rx+: Strict HSPU, 60-80 DUs Rx: Kipping HSPU, 40-60 DUs V1: Kipping HSPU w/ Plate […]

TUESDAY, 17th MARCH 2020

  Warm Up 2 Rounds 1 minute Loaded Dislocates 10 Cossack Squat (e/s) 30 second Deep Squat Hold w/ BB on Front Rack   Strength Every 3 minutes  x  4 Rounds 4 Front Squats @ 80% 2 Strict Pull Ups + 10 second Pull Up Hold   Skill Kipping Pull Up Progressions Then… EMOM for […]

MONDAY, 16th MARCH 2020

  Warm Up 2 Rounds 1 minute Loaded Dislocates 1 minute Adductor Straddle 10 Table Tops Barbell Warm Up 2 Rounds 10 Hang Muscle Cleans 10 Deadlifts 10 Power Cleans Skill Dip Progression    Strength Every 2:30 minutes  x  6 Rounds Power Cleans @ 70-80% #1-2:   3 Reps #3-4:   2 Reps #5-6:   1 Rep 8 […]

SATURDAY, 14th MARCH 2020

CONGRATULATIONS to Michael White and Kim Mete for making it through to the CrossFit Games Online Qualifiers!! To show our support today’s workout will be one they need to complete, so come show your support by working out along side them.   Warm Up 1 Complex Run Partner Squat Mobility Ankle Mobility Thorasic Mobility   […]

FRIDAY, 13th MARCH 2020

  Warm Up 2 Rounds 1 minute Overhead Squat Hold w/ loaded dowel rod 20 second Deep Squat Hold w/ Bar on Front Rack 1 minute Adductor Straddle Clean/Front Squat Warm Up 2 Rounds w/ Barbell 5 Hang Muscle Cleans 5 Front Squats 5 Hip Cleans   Strength Every 2:30 minutes  x  4 Rounds 1 […]

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