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Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.  Read more

What to expect

What to expect?

We pride ourselves on working with athletes of all different types and ability levels and making them better. Read more


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WOD 23-03-17

For Time

800m Run

50 Kettlebell Swings 24/16kg

600m Run

40 Kettlebell Swings

400m Run

30 Kettlebell Swings

200m Run

20 Kettlebell Swings

100m Run

10 Kettlebell Swings

Build Up: Individual adjusted movement and scaled by coach.

By |March 23rd, 2017|Blog, WOD|

WOD 22-03-17

EMOTM for 30min:

Min 1 – 10: 5 Hang Power Cleans + 7 Front Squats 40/25kg  comp 60/40kg

Min 11 – 20: 3 Hang Power Cleans + 5 Front Squats 60/40kg comp 80/55kg

Min 21 – 30: 1 Hang Power Clean + 3 Front Squats 80/55kg comp 90/65kg

Buildup: individually adjusted by coach

Endurance WOD:

2 Rounds of:

– 400m Sprint

1 min Rest

– 400m Sprint

1 min Rest

– 300m Sprint

90sec Rest

– 300m Sprint

90sec Rest

– 200m Sprint

2 min Rest

– 200m Sprint

2 min Rest

– 100m Sprint

2 min 30 Rest

– 100m Sprint

5 min rest

Note: Workout goal is to keep exactly the same running time in every 2nd run. Every second more OR less is a Burpee penalty.

By |March 22nd, 2017|Blog, WOD|

WOD 21-03-17

7 Rounds Each For time Relay Style

20m Sprint

9 Over the Box Jumps

15m Sprint

6 Shoulder To Overhead 50/35kg          Competition: 70/40kg

10m Sprint

3 Bar/Ring Muscle Ups    ( replace by 6 (CTB)Pull Ups) if needed  Competition: 5 muscle ups

Build Up:  Individual adjusted movement and scaled by coach

By |March 21st, 2017|Blog, WOD|