Hard work is a constant


The road to better fitness, optimal health and elite performance is a long one.

There are many things that have to go right along the way, and many things you must do in order to ensure the best possible progress.

Turning up, consistently is a good start.

Listening to and learning from the coaches helps.  They're just bursting to spill their knowledge to you.

Eating right, getting plenty of sleep is a given I hope by now....

But without hard work it all falls flat.

Hard work is the constant.

If you turn up and only go through the motions, it's better than nothing (and some days it can be a good thing), but don't expect progress to continue unchecked.

We'll be starting a new training cycle in about 2 weeks.  A great time to review your goal on the community board, and perhaps set a lofty new one?  And then with our help, let's get you on after it.


Paused Snatch Deadlift  (hold 3sec above knee) + Hang Power Snatch + Overhead Squat

Build to a heavy set

Alternate with;

1 TGU e/arm or 1 Rope Climb


20 Wall Balls

20 DB Snatch

AMRAP in 7mins



2 x @ approx 70%


5 Power Snatches 60/40kg

3 Muscle Ups

5 rounds

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