NEW PROGRAMMING 2012

As 2011 closes we will be starting a new phase of programming begining on Jan 2nd - (check face book later for open time) the programme has been designed on a 3 on 1 off format - ie mon tue wed on thur off fri sat mon on and so on the workouts for each cycle will be posted in advance, this will help you to decide if you are compentent enough to do the open session, or to come to the coached session for more experience

the basic outline of the programme will involve -

A) warmup (body weight/skills)
B) Lift section (Power/Strength,Endurance or odd lift)
C) Met-con

these workouts are designed to fit into a 60min window

THE OPEN GYM session 5.15pm Mon-Fri is an UN-COACHED session and will have no section B (no lifts) this is due to the class being 45 minutes long - the warmup and metcon will be on the white board

The Coached classes are 6.30-7.30am (intermediate to advanced) Mon 6-8pm , tue 6-8pm wed 6-7pm, Thurs 6-7pm dedicated Olympic Weightlifting (Coach B method) 7-8pm, Friday 6-7pm and Sat 7.30am-10am