Please note that the gym is closed today. Here is a workout you can do from home.

Five rounds for time of:
5 Wall Climb
10 Sit-up
20 Box Jump

Notes: For the wall climb feel free to reduce your range of motion (i.e. less vertical) to suit your level of ability but work hard to maintain the same mechanics and body position nonetheless. Otherwise you can scale back to push-ups with feet elevated or normal push-ups. Keep the sit-ups nice and strict and find something nice and sturdy to jump on for the BJ.

Please note that the gym is closed today. Here is a workout you can do from home:

Death by Burpees

With a continuously running clock, perform 1 burpee in minute 1, 2 burpees in minute 2, 3 burpees in minute 3 etc. Continue as long as you can complete the required number of reps for that given minute. If you fail before round 10, rest for the minute after you fail and start again.

Please note that the gym is closed today. Here is a workout you can do from home:

Four rounds for time of:
Run 400m
50 Squats

Don’t get too worried if your 400m is not spot on. If you don’t have a way to measure it, just run out for about half as long (time) as your average 400m run would take and then make that your turn around point for the rest of the workout.

Please note that the gym is closed today. Here is a workout you can do from home:

Tabata (8 x 20 on/10 off)
Mountain Climbers
Rest 1 min.
Grasshoppers
Rest 1 min.
Mountain Climbers

To clarify – perform 20 sec of work and 10 sec of rest x 8 of Mountain Climbers then rest 1 min. and then move onto Grasshoppers for 8 rounds then after resting another minute, back to Mountain Climbers.  Click the links for exercise demo’s.

Have a great day everyone!!!

A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am

Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.

A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am & 4.00-6.00pm

Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.

A reminder that we are operating on a reduced timetable this week. Today we have open gym sessions at the following times:
Open Gym 5.30-7.30am & 4.00-6.00pm

Feel free to come in and do some training of your own choice. Trainers will be on hand to provide guidance and coaching and what ever you would like to work on.

Please note there will be one combined session today at 7:00am.

To add a bit of excitement you guys will be creating your own workout (within some specified parameters). Think of your best ideas and we will come up with a great workout together. Bring your Christmas cheer!!!

Bodo – The only man who puts beers in the fridge for a post workout drink.

All sessions today will be open gym format after the destruction of the 12 Days of Christmas Workout.

Feel free to come in and do a workout of your own creation, work mobility or get some one on one coaching.