CrossFit Release

SATURDAY TEAM WORKOUT

Grab two teammates and get ready for 36 minutes of wall balls, wall walks, box jump-overs and kettlebell swings!

Finish the stations, then use whatever time you have left to rack up max calories on the bike and max dumbbell bench press reps. 💪

Work together, keep moving and finish the week strong!

Drop ins welcome with the usual Fitaid chitchats after class.

See you Saturday, crew!
Class begins at 7am 🙌

FRIDAY’S WORKOUT

We’re sharpening our clean and jerk technique before putting it to work in the WOD.

We’ll start with a clean deadlift, hang power clean and paused split jerk complex. Building strength, confidence and stability overhead.

Then into the workout of the day with three rows and descending clean and jerks.

Scale the weight to suit your ability, move well and keep pushing all the way to that final rep!

Thursday we are working on strict pull-up strength! Whether you’re adding weight, building your unbroken reps or working on controlled eccentrics, there’s an option for everyone. Coach Zoe has plenty of progressions ready to help develop or master your strict pull up skills.

Then it’s time to move through four fast rounds of GHD sit-ups, running and push-up renegade rows. Strong pulling, core work and plenty of conditioning, the perfect Thursday combination!

Every movement can be scaled to suit your level of fitness and current strength. Come in, work hard and have some fun with the crew!

Wednesday we’ve got 2 ROUNDS of big reps! Let’s go team .

Workout - 2 rounds
150 Double Unders
100 Air Squats
50 Alternating Dumbbell Sn**ches

Then we’ll finish strong with a finisher of shoulder strength and core work!

Today is about finding a steady pace, staying consistent and getting the work done. Scale where needed and keep moving, crew!

See you on the floor! 👊

You don’t need to be fit enough, strong enough or confident enough to begin.

You just need to begin.

Every movement can be modified to meet you exactly where you are today. Modifying isn’t taking the easy option, it’s training intelligently, building confidence and creating a strong foundation for tomorrow.

You’ll never regret starting before you felt ready. You may only wish you had started sooner.

Come as you are. We’ll help with the rest.

Monday we’re kicking off the week with back squats, alternating between:

6 reps at 70%
3 reps at 80%

Then it’s time to turn up the intensity with 6 fast rounds:

1:00 AMRAP
10 Toes-to-Bar
Max Thrusters in the remaining time
Rest 1:00 between sets

Stay consistent on the squats, then in the workout find a pace that lets you attack every working minute.👊

See you in the gym crew!

Want to get your health and fitness off in the right direction? DM for your 3 day free trial.

Some lifts from the afternoon legends 👊

Kick things off by finding a 1RM Power Clean baseline before taking on the workout 👊

30 Power Cleans
800m Run
30 Bar-Facing Burpees

Set a goal to tackle 30 power cleans with a smart rep scheme, Run hard and hold on through those final burpees!

Scaling options always available to meet you where your current fitness level lies.

Ready to be your strongest, fittest self?
DM for your 3 day free trial.

We’re kicking things off by establishing a 3RM Bench Press as a baseline. Then moving into our workout

Every 5:00 for 3 sets:

500/450m Row
15m Dual Dumbbell Farmers Walking Lunge
5 Wall Walks

You’ll have 4:30 to complete each set. Move efficiently, stay consistent and leave a little in the tank for that final round! 👊

See you Thursday, crew!

Ready to start your journey being your fittest, strongest self?
DM for your 3 day free trial.

It’s Sn**ch day 🔥

We’re kicking off Wednesday with sn**ch technique and strength, before taking on 10 fast rounds of power sn**ches and wall balls.

Choose a weight you can move well, stay consistent and keep those rounds ticking over! 👊

See you on the floor, crew!

Want to see what all the CrossFit hype is about ?
DM for your 3 day free trial 👊

**chday