Posted in: for Wednesday, 31st May 2017

Well done last week
The big emphasis at the moment is pull-ups and strength. Well done Claire Higgo and Anna for their progress and hard work. We hope this helps those aspiring to gain that hard to come by upper body strength.

Tip for the week “Have a goal” Short-Medium-Long
If your struggling to get to the gym or finding the motivation to push that bit harder you may be lacking goals. Just rocking up at the gym is better than nothing, but if you make the effort why not get more out of the time you spend.

Our new program will help you with the short term goals e.g. beating your previous times and weights. What will help you in the medium range is finding a target competition, event or deadline. If you need help finding one of these, let Jas know and we can have a chat about goal setting. Remember a goal is just a dream without a plan.  Enjoy your training and get more out of it by setting a goal.

This weekend we have the 3vs3
With 11 Teams, its going to be a big weekend. If your not competing, head over to the old Midland Railway Station, support the crew and check out the action.
Saturday 03 June will be open gym 7-8am for those not competing.
If your competing next weekend, keep training through the week for at least 3 days and take the day off prior to your comp day.

Next Monday 05 June Public holiday schedule “click here”

Ric’s Mobility & Yoga or ROMWOD 6-640pm
Every second week starting this week will be Ric’s Mobility class, in the alternate weeks and during all Thursday class times we will be running ROMWOD.

Whats cooking?

We are putting together an exciting new programming concept renamed “THE REPEATER” which incorporates all of the great programming we already enjoy, into a more short term goal orientated focus. A brief run down is below and we will post more detailed information on our FB group. This won’t be a drastic change is our already SOLID program, more tweaking it for better results.

  • 12 Week block with a 3 x 4 week cycles
  • Hexa scan for those who want to compare their body fat loss and muscle gain before and after.
  • Mobility and flexibility comparison

Why are we doing this program focus?
Basically to give you a short term goals and comparisons for your fitness. This in turn will fuel your motivation and give you more momentum. We do already repeat the bench mark girls names and hero’s, however what we are looking for it the effect we have with Olympic lifting where you regularly visit the same markers.

What do you need to do?
Ensure that you log each of your workouts, weight and reps as you won’t know which are repeaters till they are posted.

So stay tuned for more information about the “THE REPEATER stay tuned.

Saturday morning TEAM WODs.
– Fight Gone Bad DONE
– Chain Gang DONE
– Total Olympic challenge
– Hope
– Total Strength

08 93002506