? A program promising you’ll smash your weightlifting records in just 10 days is like waving a red flag ? ?️‍♀️ It sounds great, but let’s be real—it’s probably too good to be true. ? Big gains super fast? ?️‍♀️ That’s a recipe for injuries, plus everyone’s different, so a one-size-fits-all approach is sketchy. ? Real progress is a slow burn, needs a plan just for you, and isn’t about shortcuts. ?️‍♀️ Those quick-fix programs? ? They’re often more about grabbing your cash than helping you lift better. ?️‍♀️ Stick to the legit stuff, backed by science and real stories. ? In weightlifting, trust ..read more

? Dear athlete, this year gave us lots of experience, by winning and losing, by doing a successful attempt or missing it, by showing up in the gym or taking a day off. ?️‍♀️ I thank you for everything you gave in the platform and outside of it. ? I thank you for every minute you showed up in the gym even though you were tired/stressed/feeling blue etc. ?️‍♀️ For me it is a WIN being in the gym, not in the mood for it, because when you leave the gym all those feelings are not attached to your body anymore. ? Every “negative energy” you felt before starting the session, in the end of it it’s bur ..read more

Imagine you’re in your seventies and your only activity involves getting out of bed, sitting down/standing up from a chair, and walking a couple of hundred yards to the shops, pub, and church. This is the limit of your ability. If you lose a bit of pulling/sitting strength, you can no longer get out of bed. If you can’t sit as long, you can no longer rest in your favourite chair without a booster. If you need to walk for longer to get the bus or around roadworks, you mightn’t be able to do so comfortably. It’s an extreme example to illustrate the point that to keep as healthy as possible, yo ..read more

?️‍♀️? The importance of the back leg/knee position in the spirit jerk! ?️‍♀️ In the split jerk position, the back leg is pivotal for stability and power. ?️‍♀️ It should extend straight back, with the knee hovering above the ground and slightly bending, forming a stable platform. ?️‍♀️ The back foot turns outward slightly, distributing weight between the ball and toes, promoting a strong base. ?️‍♀️ This alignment ensures stability and allows efficient power transmission during the lift. ?️‍♀️ With the back hip beneath the torso, which will create a cage for the bar to be in a straight line f ..read more

Monday Metcon “2024 Quarterfinal 4” Individuals, 16-54 age-group divisions With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks, weight 1 Rest 1 minute 10 clean and jerks, weight 2 Rest 1 minute 10 clean and jerks, weight 3 Rest 1 minute Max-reps clean and jerks in time remaining, weight 4 ♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg) ♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg) Mobility Bretzel Stretch Tuesday Metcon “Mini Murph” AMRAP 30 200m Run 5 Pull Ups 10 Push Ups 15 Air Squats Aim Murph Prep/Joint Endurance Mobility Half Moon Lat Stret ..read more

This week marks my 17 year CrossFit-aversary. Naturally it has triggered some reflection about why I’ve done it for so long. The reason I still love it are the same reasons why CrossFit is so good for you – it’s given me longevity (of health, strength, ability, vitality) and social connection.  Because CrossFit constantly challenges my body in so many ways – getting my heart rate up, asking my muscles to work, moving my joints in all sorts of ways – it keeps me with a functional and healthy body. There’s aches and pains of course that come with using your body, but I’ve no major lim ..read more

It’s not about one size fits all when it comes to fitness. Personal training and group training each offer unique benefits, but how do you decide which one is right for you? Let’s break it down: ? Personal Training: Tailored to YOU: Get personalised workouts designed to match your goals, fitness level, and any specific needs or limitations. One-on-One Attention: Enjoy dedicated guidance and support from an our experienced trainers focused solely on your progress. Accountability: Stay motivated with regular check-ins and accountability built into your training sessions. ? Group Training: Comm ..read more

Monday Metcon “River House” AMRAP 14 7 Kettlebell Thrusters 24/16Kg 7 Burpees Over Kettlebell 7 Toes to Bar Aim Blood Flushing & Pacing Mobility Wall Pec Stretch Tuesday Metcon “Garfunkel” 3 Rounds 40 Cal Row 30 Dumbbell Snatches (15 Left / 15 Right) 20 Box Jump Overs 10 Strict HSPU Aim Breathing Mobility Box Pigeon Stretch Box Shoulder Stretch Wednesday Active Recovery “Belyaev” AMRAP 30 10 Cal Erg 10 Kettlebell Pull Throughs 10 Banded Push Downs 10 Dumbbell Curls 50’ Sandbag Carry Mobility Straddle Stretch Wall Hinge Stretch ..read more

You can find workouts online anywhere! A coach/personal trainer helps make sure you’re doing the right exercises for you, moving safely, and motivates you to work out at the right level so you see progress (and aren’t beat up from workouts!) If you’re workouts aren’t as enjoyable as you’d like, or giving you the results you want, reach out and we’ll help!  ..read more

A big fear people have when they start with us is that they won’t be good enough and the worry they’ll hold back the class.  We make sure you feel comfortable, whether you start with personal training or group training.  Secondly, everyone understands what it’s like to not be good at something. Unlike other gyms where you my feel self conscious or people will stare at you, that doesn’t happen here! Lastly, because we make it such a safe environment for you, you get to enjoy being a beginner. While doing things that you might struggle with can be a little hard on the ego, it’s actual ..read more