CLASSES
Our specialist programming is designed to prepare you for the unknown and the unknowable, it is the ultimate strength and conditioning methodology.
Metcon
Our daily classes are programmed around a strength or skill movement like squatting, pulling or pushing followed by a high intensity workout of the day (WOD). These movements and workouts are fully scalable, our coaches will work with you to assess your mobility and fitness level, suggesting scales and alternatives where necessary to keep you safe and injury free.
Olympic Lifting
Our Olympic Lifting classes focus on the technique and accessory work needed to help you build confidence, coordination and mobility for the snatch, clean and jerk. No WODs or workouts, this is an hour dedicated to lifting and dialing in your form to master these tricky lifts.
Gymnastics
Our classes are designed to improve your mastery of the core functional fitness gymnastic (bodyweight) movements. Working on both strength and scaling progressions, these dedicated sessions will safely support your development and efficiency whilst reducing the chance of injury.
SAMPLE METCON CLASS
Every 2 minutes for 5 sets
3 front squats build to a heavy triple
Every 2 minutes for 5 sets
5 back squats @ 80-100% of front squat weight
On a running clock
0:00-12:00
2000/1800m row
10 bar-facing burpees over the bar
In remaining time
AMRAP ground to overhead @ 60/42.5kg
12:00-13:00
Rest 1 minute
13:00-17:00
500/450m row
10 ground to overhead
In remaining time
AMRAP bar-facing burpees over the bar
