GO HARD OR..

Pat Sled Pull.jpg

...go home?

Are those REALLY your only choices?

You do need to work hard to get results, and we certainly get you working hard. But hard work only covers one area in the big picture of lifelong health and fitness. Training with us can be as tough as you make it.

Enjoying improved fitness through your entire life requires more smart training than hard training. And that means something different for everyone. Different load and repetitions for you, different movements for the next person, a slower pace for him, more intensity for her, missing a training component in favour of a more in depth warm up, and for some it may mean an entirely different workout altogether than what is on the board.

Listen to your body and tell the coaches what it's saying. There are countless variations and substitutions for what we're doing on the day. Come in instead of avoiding a session; stay and stretch instead of bombing out! And if all that you need is to come in and hang out without training or exercising, do it. That's what our gyms have always been - your third place.  You coming in to move or hang out is still doing more than the overwhelming majority of the population on the couch in front of The Bachelor.

But, on the days you're feeling feisty, get uncomfortable and test the limits of your abilities often.

Life will demand that of you!

- Coach Imtiaz

TRAINING 8 OCTOBER

Monday

FITNESS

PERFORMANCE

A.

5 Front Squats EM x 7 @ RPE 7

B.

21 Air Squats

15 Slamballs 9/6kg

9 Burpees

3 rounds for time

A.

5 Back Squats EM x 7 @ RPE 7

B.

21 Wallballs 9/6kg

15 Burpees

9 Strict Pull-ups

3 rounds for time

Tuesday

FITNESS

1. 8 Romanian Deadlift, building

2. 12 Box Jump Overs 60/50cm

3. 16 KB Hang Clean & Pushpress

Alt EM x 15

B.

20/15cal Row
15 American Swing 32/24kg
100m Goblet Carry 32/24kg

E 5 M x 3

Wednesday

FITNESS

PERFORMANCE

A.

A1.

Z-press

A2.

sCTB

Alt EM x 8

B. “Chels”

5 Ring Rows

8 Pushups

12 Squats

EM x 20

A.

A1.

sHSPU

A2.

sMU

Alt EM x 8

B

"Chelsea for 20"

5 Pullups

10 Pushups

15 Squats

EM x 20

Thursday

FITNESS

A.

Power Clean

1 rep EM x 15, building from 60%

B.

In 5mins

100 Dubs

50 TTB (or Slamballs)

AMRAP Shuttle Run x 10m

REST 3mins

In 5mins

200m Run

50 Situps

AMRAP Dubs/singles

Friday

FITNESS

PERFORMANCE

A1.

Split Squat

4 x 8/leg, heavy

A2.

Baby Muscle Up

4 x 2-3

B.

20 DB Rows 15/10kg

30 Medball Cleans 9/6kg

100m Suitcase Walk 32/24kg

AMRAP in 10mins

A1.

Double KB Front Rack Reverse Lunge

4 x 16, heavy

A2.

Front Roll

4 x 2-3

B.

20 OH Squat 60/40kg
20 Deadlifts
20 Front Squat
20 Deadlifts
20 Back Squat
20 Deadlifts

Saturday

The Classic!!

Individual in-house competition.  Three events, one drawn from the hopper just like the very first CrossFit Games, and then lunch!

Darren Ellis