Class Schedule
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Typically, a 30-35 min workout focusing on improving our Upper body strength, Skill, and Threshold in CrossFit. Gymnastics focused movements, such as HSPU and RMU etc., giving you time to practice and learn high skill movements, or improving those skills to be used in a higher intensity workout.
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CrossFit and Bodybuilding combined into one workout. The first part of the session will be Upper-Body Strength training, with a particular focus on Muscle Building, using mainly Dumbbells and Kettlebells. This will be followed by a classic, short, and high intensity CrossFit workout.
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Our Olympic Weightlifting class provides progressive programming for the mastery of the highly technical Olympic Lifts (Barbell Snatch and Clean & Jerk) and their precursory movements, through complexes and max testing. Each coach-led session is 60 minutes long and is perfect for anyone looking to diversify their current strength training or compliment their training of the CrossFit programme.
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Expect a high intensity workout consisting of a Heavy lift of either the Snatch or Clean and Jerk, followed lightweight barbell Cycling alongside any or all of the Concept 2 Cardio equipment, Row, Bike & Ski Ergs
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Typically, a pairs workout consisting of DB/KB’s, CrossFit bodyweight movements like TTB and conditioning on the ergs, lasting for up to 36-40 minutes, usually with a partner/team-oriented focus, for example completing a buy in on the ergs and then completing max reps of 2 or 3 movements in a YGIG format.
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The intention of this workout is to improve our cardiovascular endurance. Expect a 35-40 minute workout, consisting of CrossFit movements combined with the Concept 2 Ergs (Row, Bike and Ski erg).
The goal is to improve our ability to work at a higher heart rates for longer periods of time, ideal for endurance based events and races.
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Usually a 16–20-minute strength workout, followed by short and high intensity intervals that last around 12-15 minutes. The strength component will be more lower body bias to improve our Strength in for example: Back Squat, Over Head Squat, Front Squat, Deadlift, etc. With the power intervals accompanying that with full body functional movements biased towards improving our Power Output.
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Like strength and power, split into two parts. The strength component will last between 16-20 minutes, strength exercises will mainly consist of upper body strength movements such as Bench press, Dip, Pull up, Chin up, Over Head Press etc. With the second part or Threshold workout being slightly longer than power at around 14-18 mins and not interval based, usually in a more CrossFit style in an AMRAP or for time, the goal being to maintain a max sustainable pace throughout.
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Like strength and Threshold in terms of format, this time however the strength component will typically be a heavy lift, building up to a heavy single, double, or triple of a lower body strength movement that isn't currently on Monday's strength cycle. The Benchmark workout will be a workout we’ve created or a benchmark from CrossFit, this is more of a test of our fitness and is repeated every 5-6 months to see if we’ve improved our time from last time and got ‘fitter’.
This 45min mobility and movement workshop is the perfect tool to learn and start laying a solid foundation for those looking to improve their Hip, upper back and spine stability and range. Whether you are looking to improve your performance in Olympic lifting, gain more freedom in your gymnastics practice or simply want to learn how to prevent common injuries from putting you on the sidelines once again, this can help! You will learn how to strengthen your spine, find new range in your hips and shoulders as well as understand how much more your body can truly achieve! All ages and levels welcome!