NEW CYCLE 🚨   Week one is in the bag and the tone for our second cycle of the year has been set. Things have certainly levelled up and the DOMS last week were real.  Our foot remains on the gas as we move into week two, with the reps dropping and the weights rising.  Keep your eyes... [Read more]

    NEW CYCLE 🚨   This is the beginning of our second training cycle of the year. We're back to the 5/3/1 protocol so have your percentages ready and be prepared for another steady and heavy march to success. The movements for the day have now shifted, along with the accessory work being given a mix up. Summer is... [Read more]

  The Reshuffle. The first cycle was a huge success with heaps of barbell PBs as well as some epic gymnastic feats. So after a well deserved bank holiday weekend, it's time refocus and get ready for phase two. This week you still have the opportunity to hit some big lifts whilst getting used to the new schedule. With the... [Read more]

    TEST WEEK Making progress isn’t always about moving forward, sometimes it’s about bouncing back.  “We are what we repeatedly do. Excellence therefore is not an act, but a habit.” See you at work. Lessgo!   Monday – OHS & Snatch Tuesday – Deadlift & Bench Wednesday – Conditioning Thursday – Gymnastics Friday – Press & Cleans Saturday –... [Read more]

    Week 10/10 ~ Checks and Balances  Here we are in the final week of training before we test our new limits for the first time this year. Make every rep count, as often it's the small wins that make the big difference. “Talent sets the floor but character sets the ceiling”  See you at work. Lessgo!   Monday... [Read more]

    Week 9/10 ~ The Final Countdown    “You do not rise to the level of your goals, you fall to the level of your systems”  As we prepare for the final march to testing week, let us be sure to make our best efforts in preparation. See you at work. Lessgo!   Monday – OHS & Snatch Tuesday... [Read more]

    Week 8/10 ~ Deload    The hard yards are being earned and you've arrived at another rest stop. As we take this week to recharge a little, allow yourself a moment to reflect back on the effort and energy you've plunged into your training so far. The CrossFit Open is here too and whether or not you're competing... [Read more]

    Week 4/10 ~ Deload   With the first wave of 9/6/3 complete, we allow the body to recover as much as possible this week as we look ahead to percentage increases and some new filthy accessory work in the second wave. The year is still incredibly young with opportunities and time still very much in our favour. The... [Read more]

    Week 2/10    And we're off. With the first week completed and in the books, you now know exactly how the weekly training structure looks and feels. So it's time to get that head down and push through each session, making sure every rep and set counts. Tomorrow is a brand new day, fresh opportunities await and all... [Read more]