The sport of fitness will develop your capacity to live everyday to its fullest, while enjoying the company of a like-minded community. By practising the skills and components of various sports including olympic lifting, power lifting, gymnastics, running, endurance and kettlebells – we can help turn you into a better version of yourself with increases in strength, speed, power, flexibility, and co-ordination. Come and try it out – we won’t let you down. See you at the box!

Sample session plan

1.Warmup / activate

0:00 - 10:00

Get ready! Get warm! We start the session off by preparing specific muscle groups for the class ahead.

2. Strength / skill

10:00 - 30:00

After warm up we focus on a particular strength or skill. We emphasise mechanics, consistency then intensity. For example:

Back squats

• 5 sets of 5 reps.

• Start at a moderate weight and build across sets

3. CONDITIONING

30:00 - 50:00

It’s time to sweat , time to shine, time to burn off all the energy! We generally call this a WOD (Workout of the Day). Regardless of fitness levels we will put you through the paces of the movements involved and provide a scaled variation to suit your ability. See example below,

3 rounds for time

• 400m run

• 21x Kettlebell swings

• 12x Pullups

4. cool down /Stretch

50:00 - 60:00

You made it! Time to huddle in, stretch it out and have a few laughs and get a few cuddles from Bodhi the Border Collie our gym mascot.

meet the coaches

SIMON

head coach/owner

cass

coach

Kate.h

Coach

kate.r

coach

Erin

coach

isabel

coach