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Sep 4th, 2017

Category: Junior High
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CrossFit Junior High – Monday 4th September, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Sep 4th, 2017

Category: Blog
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Monday 4th September 2017

DEADLIFT 5 – 5 – 5   BACK SQUAT 5 – 5 – 5   We did sets of 3’s a few weeks ago so today we’re aiming to get as close to those numbers as we can!  If your technique is solid then make sure you’re emptying your tank on these sets.

Sep 2nd, 2017

Category: Blog
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Saturday 2nd September 2017

PARTNER WOD “Gator” Eight rounds for time; 5 front squats  84/55 26 ring push ups   U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghanzi, Afghanistan.  He is survived by […]

Sep 1st, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 1st September, 2017

  Warm up:       3 x Through 5 Push Ups 10 Goblet Squats 20 Lunge Walks 30-second Skip    Strength/Skill:   Front Squat     Front Rack Weight on heels   EMOM 7 3 Front Squats (from the rack) 6 V – ups   Prep:      WOD Movements   WOD:             For Time 40 […]

Sep 1st, 2017

Category: Blog
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Friday 1st September 2017

For time; 50 kettlebell swings  24/16 60 wall balls  10ft  9/6 70 double unders 800m run   A metcon to challenge your pacing, can you go unbroken?  We are after big sets and efficient movement that allows you to continue to move through longer sets, fast!  The run should be high intensity too – push yourself […]

Aug 31st, 2017

Category: Junior High
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CrossFit Junior High – Thursday 31st August, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Aug 31st, 2017

Category: Blog
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Thursday 31st August 2017

FORE! In front of a clock set for 12 minutes, complete the following; 4 minutes of clean and jerk  60/40 4 minutes of rowing (calories) 4 minutes of burpees Post the sum of all reps

Aug 28th, 2017

Category: Junior High
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CrossFit Junior High – Monday 28th August, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Aug 25th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 25th August, 2017

  Warm up:       2 x Through 20-second handstand hold (or wall walk hold) 5 Push Ups 10 Good Mornings 15 m Broad Jumps (power landing) 30-second plank hold – on hands    Strength/Skill:   Push Ups     Prep:  2 times through each partner Skip while partner rows then swap 10 legless row strokes => […]

Aug 24th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 24th August, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Aug 24th, 2017

Category: Latest News
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The Central Nervous System can really suck sometimes.

 So, after today’s WOD I was reminded of an article I had recently read. I thought I could share a little excerpt from it that explains how our brains decision making skills around movement and how our nervous system has a lot of control in how we move in an easy to digest way. “If […]

Aug 21st, 2017

Category: Junior High
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CrossFit Junior High – Monday 21st August, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Aug 19th, 2017

Category: Blog
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Saturday 19th August 2017

DT TRIPLE DECKER SANDWICH For time; 600m run 2 rounds of DT  70/50 600m run 2 rounds of DT 600m run 2 rounds of DT 600m run   DT is a hero wod and when done as prescribed is as follows; 5 rounds for time; 12 deadlifts  70/50 9 hang power cleans 6 push jerks […]

Aug 18th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday August 18th, 2017

  Warm up:       2 x Through 20-second handstand hold (or wall walk hold) 5 Push Ups 10 Overhead Squats 15 m Broad Jumps (power landing)    Strength/Skill:   Toes to Bar EMOM 7 3-5 Toes to bar Can scale to a progression and do them instead of TTB   Prep:    10 Good Mornings 10 legless […]