Every Body got a Story!

The next Check In is scheduled for the week of June 5th. This is a great opportunity for you to see where you are on your fitness journey and measure your progress versus your last Check In on Jan 23rd and.....your goals. We know life is hectic and sometimes you get lost on the road to a healthier you. This is a good moment to organise yourself, focus the next 6 weeks on your training and reap the benefits.


Why? Because we can only know where we are on our fitness journey if we measure where we are. In CrossFit a lot of the workouts we do are measurable and observable. We often repeat certain benchmark workouts and we take specific tests before and after a meso cycle.

Your coaches will use the feed back from the 2 week period to asses the effectiveness of our programming and make adjustments.

What will we be testing? 

There will be a variety of tests such as :

Absolute Strength: How much can you lift for example 5 rep max or 3 rep max
Relative Strength & Strengh Endurance: How much can you lift for example 5 rep max or 3 rep max relative to your body weight or period of time
Explosive Power: What is your max power output?
Anaerobic Capacity: ability of your body to produce energy without the use of oxygen
Aerobic Capacity: ability to of your body to use oxygen as efficient as possible whilst generating power output.

Are there no regular workouts then? Don't worry. It will be a fun 2 week period. Every session will be structured as you are used to and will include a workout

Repeat of the Benchmark WOD's

During the Check In week we will repeat all 5 Benchmark WOD's. We might throw in a few other workouts and see how you cope with it, after all it is CrossFit so be ready for the unexpected :-).

Don't know what a Benchmark WOD is?  Have a read & click here

Next 6 weeks

You will squat, lift, run, row and work on your gymnastics. You will notice that the intensity will go up, you will lift heavy stuff and in some workouts you will be left gasping for air. Really nothing new right? The only thing you have to do is try to come in as often as life allows and let the coaches guide you through it. We got your back!