On paper, this workout looks simple. A row. Some lunges. Some dumbbell snatches. But when you put them together, it becomes a full-body challenge that tests your strength, endurance, and pacing. The Structure The workout consists of three rounds for time: • 600m/500m row • 20 front rack lunges • 40 single arm dumbbell snatches Each movement on its own is manageable. It’s the combination — and the volume — that makes this workout effective. Movement Breakdown Row The row sets

Anyone can react. Snap under pressure. Rush decisions. Run on stress and adrenaline. But the way you recover — mentally, physically, emotionally — is what really shapes the quality of your life. How you reset after a hard day. How you speak to yourself after things don’t go to plan. How you come back after disappointment, stress, exhaustion, or challenge. The gym teaches this constantly. Recovery isn’t weakness — it’s part of performance. The strongest people aren’t the ones

One of the best things about our programming is that every workout has a purpose — and Coach Kirsty is great at explaining exactly what that purpose is . This week’s workout looked simple on paper. Bodyweight movements.Nothing overly complex. But as Kirsty pointed out, these are the workouts that build up quickly if you don’t approach them properly. The Trap Most People Fall Into When a workout looks simple, the temptation is to go out hard. You fly through the first round…T

If you’ve been in class or attended one of our Olympic lifting sessions, you’ve probably seen us program pause push jerks or pause split jerks . And one of the most common questions we get is: Why are we pausing? At first, it can feel unnecessary. Especially at lighter weights, where the natural instinct is to catch the bar and stand up straight away. But that pause is doing more than you think. What Happens Without the Pause At lighter loads, most people will catch the bar a

It’s easy to focus on what’s missing. The workout you skipped. The goal you haven’t reached yet. The habits that still need work. The ways you feel like you could be doing more. For so many of us, our minds naturally drift toward what we’re getting wrong — as if progress only comes from constant self-correction. But what if growth also comes from recognising what you’re already doing right? The days you did show up. The better choices you have been making. The boundaries you’

This week in strength, we focused on push jerks with an overhead hold , working at 70% across five sets of three reps. While the movement itself is powerful and explosive, the real focus of this session was what happens after the lift. Each rep included a three-second hold in the overhead position before resetting. This pause is where a lot of strength is built. It teaches stability, control, and confidence under the bar, especially in positions that often feel rushed or unst

There are times where training starts to feel harder than it used to. The weights don’t move the same, recovery takes longer, and energy can feel lower even when nothing else has changed. For many men, this can be linked to testosterone levels . Testosterone plays a key role in muscle growth, strength, recovery, energy, and motivation . As men get older, testosterone naturally begins to decline — usually gradually, but enough to impact how the body responds to training. Lower

Not everyone walks through the door feeling strong. Some come in unsure. Some come in carrying more than they show. Some just need a place where they don’t have to pretend they have it all together. Empowerment doesn’t always look like big words or big moments. Sometimes it’s a coach who sees your potential before you do. A teammate who encourages you without making a fuss. A space where you’re reminded, over and over again, that you are capable. And slowly, without even noti

If handstand push-ups are on your goal list, we need to talk about how you’re building them . One of the biggest things we see in class is people stacking up too many ab mats . Yes, it makes the movement easier…But it also means you’re not getting enough range of motion to actually build strength . If you’re barely moving, you’re not getting stronger. What we want instead 👇 ✔️ Reduce the mats Start working towards one mat so you can build strength through a full range. ✔️ U

There often comes a time where training starts to feel different. Not worse, not impossible — just different. The weights that once felt manageable feel heavier, recovery takes longer, and your energy can feel inconsistent from week to week. For many women, this is the stage of perimenopause , and it can have a real impact on how your body responds to training. During this phase, your hormones — particularly oestrogen and progesterone — begin to fluctuate rather than follow

It’s easy to care when it’s returned. When it’s noticed. When it’s appreciated. But real care doesn’t wait for that. It shows up because it’s who you are — not because of what you’ll get back. It chooses people over convenience. It creates space when it’s needed, not when it’s easy. In a world where things don’t always play out how they should, we still get to decide how we show up. We still get to lead with care. We still get to build something that feels like family. And so

You’re showing up. You’re training hard. You’re doing the work. But you’re not seeing the progress you expected. It’s frustrating, and for most people, the first instinct is to push harder. Train more. Add more intensity. But more often than not, that’s not the problem. The issue usually comes down to three simple things. First, you’re going too hard all the time. If every session is pushed to the limit, your body never gets a chance to recover and adapt. That’s where rest an

It’s easy to overlook where you’re actually at. To focus on what’s missing. What’s next. What still needs work. But at the same time, there’s a version of you not that long ago who would look at your life now and see progress — even if you don’t. That doesn’t mean you stop wanting more. It doesn’t mean you settle. It just means you learn to hold both things at once:Acknowledging where you are, while still moving toward where you want to go. In the gym, that might be appreciat

The dumbbell deadlift is one of the most effective foundational movements we use in the gym. It looks simple, but when performed correctly, it builds strength through the entire posterior chain — including the glutes, hamstrings, and lower back. In today’s session, we focused on refining this movement and making it more challenging by increasing the range of motion. Setting Up the Movement For a proper dumbbell deadlift, the weights should be positioned on either side of your

There are lessons you can’t learn from being told. Only from doing. From getting it wrong. From trying again. From sitting in moments that don’t feel comfortable or clear. The gym teaches this in its own way. You don’t understand a lift until you’ve struggled through it. You don’t understand your limits until you meet them. Life’s the same. Clarity doesn’t always come first — sometimes it shows up after you’ve already been through it. So if things don’t make sense right now,

Front squats are tough. Pause front squats? Even tougher. That’s exactly what our members were working on in class today. Instead of simply squatting down and standing back up, the goal was to descend into the squat, come to a complete stop at the bottom, hold the position, and then drive back up. That pause changes everything. When you remove the bounce out of the bottom of the squat, your body has to rely on pure strength and control. Members have to brace their core, stay

It’s easy to think that change comes from big moments — a breakthrough, a milestone, a result that feels significant enough to notice. But most of life isn’t made up of those moments. It’s made up of the ordinary ones. The regular days. The routines. The quiet choices no one else sees. In the gym, it’s not just the PBs that matter — it’s the sessions where you show up, move well, and leave a little better than you arrived. In life, it’s the same. The meals you prepare, the wa

It’s that time of year again… Time to get crafty , creative… or just steal the kids’ Easter bonnet 😜 We’re bringing back some Easter fun at the gym with: 🥚 Easter Egg Hunt (for the kids) 🎩 Easter Hat Parade – with a prize for the best hat! So whether you go all out or keep it simple, make sure you show up ready to join in. 🗓 Easter Class Times Good Friday: Closed Easter Saturday: 7:30am (Egg Hunt + Hat Parade) Easter Monday: 6am & 7am Bring the family, enjoy the morni

The Sixty7Six Games are coming up on May 17 , and we’re excited to announce that Partenope Fitness will be joining us as one of our major sponsors . Partenope Fitness will be playing a big role in the day, helping us elevate the experience for every athlete and spectator involved. They’ll be contributing in a number of ways, including: • Providing goodies for all athlete bags • Supporting our podium prize packs • Bringing in some unique equipment that will be used during th

In longer workouts, it’s easy to fall back into what feels comfortable. When fatigue sets in, many athletes naturally turn a push jerk into a push press. It feels simpler — just press the weight overhead and move on. But there’s a reason we coach the push jerk specifically . The dumbbell push jerk is all about efficiency and timing . The movement starts with the dumbbells resting on the shoulders. From there, athletes perform a small dip by bending the knees while keeping the