Traits of Successful CrossFitters

In over 10 years of coaching we’ve looked at what has made people succeed in reaching their goals. It’s not natural ability. It’s the characteristics of being Coachable, Enthusiastic, and a Team Player. Coachable means being humble, trusting, and...
Workouts 27 November – 2 December

Workouts 27 November – 2 December

Monday Metcon “Macho Man” EMOM for as Long as Possible 3 Power Cleans (84/61Kg) 3 Front Squats (84/61Kg) 3 Jerks (84/61Kg) Stimulus – Strength Endurance Bonus Work AMRAP 30 40 Cal Bike 40 Cal Row Tuesday Metcon 30 Rounds: 5 Wall Balls 3 Handstand...

Simple Nutrition Guidelines

Eat Real Food. Not Too Much. Mostly Plants. Eat Real Food. Anything that your grandmother would recognise as food. That came from the earth or once was running/swimming/flying around. Not Too Much. We all tend to overeat as it takes our bodies 20 minutes to realise...

Handstand Walk Drills

Building up to a Handstand Walk Takes time. First, work up to 3-5 good solid wall walks, ensuring you walk in and out, keeping your core tight. Then, work on flutter kicks. These will help you gain your balance while upside down. The “box” handstand walk...

Story Time – Intensity Over Volume

Intensity is the key in moving the needle closer to our fitness goals. We’ll define intensity as 100% effort on a given day, so it’s not a percentage or your one rep max or your max unbroken reps, it’s what you have in the tank. Do this enough and...