


Our high intensity fitness program offering a broad range of functional movements and workouts aimed at improving overall physical fitness and wellbeing. CrossFit combines Weightlifting, Conditioning, Gymnastics and a wide range of body weight exercises.
CROSSFIT



Get moving, sweating and pushing limits whilst achieving a full body workout! Utilising lighter weights and less complex movement mechanics, our sweat program focuses on building endurance, and improving overall fitness. Low skill, high reward.
SWEAT



EMOM
This stands for ‘every minute on the minute’. This is a beloved workout format and it does a fantastic job in teaching athletes the importance of pace. The options are endless and EMOM’s can span anywhere from 10 minutes to 40 minutes!
AMRAP
This stands for ‘as many rounds as possible’ or in some instances ‘as many reps as possible’. AMRAP’s are often time based and are a great measure of fitness and overall work capacity.
FOR TIME
How quickly can you make your way through the prescribed workout? The workout of the day could be a long chipper or perhaps multiple rounds of a couplet/triplet.
SWEAT (EMOM) SESSION EXAMPLE:
Not sure what the below means? No problem! That’s exactly what our coaches are there for. They will demo all movements and guide you throughout the entire session.
EMOM 30:00
Minute 1.) Max Calorie Row Erg
Minute 2.) Max Calorie Bike Erg
Minute 3.) Rest
Minute 4.) Max Calorie Ski Erg
Minute 5.) Max Burpees to target
Goal: 280/240+

Progressive programming aimed at seeing your numbers increase week on week. Our Strength programming combines methodology from Powerlifting, Strongman, Bodybuilding as well as a wide range of more functional accessory lifts, all focused on improving technique and kilos to your lifts.
STRENGTH


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1.SKILL
Class will typically begin with skill focused progressions (usually gymnastic or strength specific). This allows our coaching staff to get hands on a guide you through proven drills.
2.STRENGTH
Some workouts will begin with a strength focused progression, whether that be Olympic lifting oriented or your more conventional compound lifts will depend on the daily W.O.D. The main focus here typically being to prepare for the workout ahead under the guidance of your coach.
3.WORKOUT
The main focus of every class is the daily workout! Our CrossFit workouts are high intensity and can include Cardio, Weightlifting and Gymnastic elements in any combination. The perfect test of true fitness!
CROSSFIT SESSION EXAMPLE:
Not sure what the below means? No problem! That’s exactly what our coaches are there for. They will demo all movements and guide you throughout the entire session.
SKILL
5:00 Skipping Practice (double/singles)
+
Pull-up Progressions:
- Kip Swing
- Jumping Pull-up
- Kipping Pull-up
Wall Ball Prep (2 Rounds):
Med ball Squats x 10
Med ball Thruster x 10
Wall ball Shot x 10
WORKOUT
For time:
50 Double Unders
40 Wall Balls 9/6kg
30 Russian KB Swings 32/24kg
20 KB Goblet Lunges
30 Pull-ups
20 KB Goblet Lunges
30 Russian KB Swings 32/24kg
40 Wall Balls 9/6kg
50 Double Unders

Running meets functional fitness! Our HYROX programming will test strength, endurance and mental toughness for all. Relatively low skill, high sweat!


Improve your technique and build strength in Olympic Weightlifting. This program focusses in on the Clean and Jerk as well as the Barbell Snatch. Perfect for transferring back into our core CrossFit Program.


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1. STRENGTH
Our strength program will focus in on the big compound lifts; Squats, Deadlifts, Presses, Rows and more. The focus is progressive overload week on week, whether that be through weight, tempo or total reps complete.
2. ACCESSORY WORK
The Perfect opportunity to turn weaknesses into strengths! We will work to improve imbalances, enhance mobility/stability and make you an all round better athlete.
3. DAILY WOD (FINISHER)
Finish your daily training session with a short and intense daily W.O.D focused on getting your heart rate up. Typically 6-10 minutes in duration, the movements are simple enabling athletes to focus on crushing it!
UPPER BODY SESSION EXAMPLE:
Not sure what the below means? No problem! That’s exactly what our coaches are there for. They will demo all movements and guide you throughout the entire session.
STRENGTH
Barbell Push Press
1 x 8 @70%
1 x 6 @75%
1 x 4 @80%
1 x 2 @85%
ACCESSORY WORK
1. Single Leg Rack Supported DB RDL
3 x 8+8 (3:1:1 tempo)
2. Rack/Bench Supported Leg Raises
3 x 10
DAILY W.O.D (FINISHER)
6 Rounds for time:
6/6 HEAVY Single Arm DB Push Press
30 Double Unders/60 Single Unders