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CFSA Programming – 08 07 20

LOOKING AT THE BIGGER PICTURE Programming; this is by no means the only aspect to focus on in fitness, yet it does play an integral part in every person’s development towards their individual goals. Ideally, we create enough novelty and variation to keep it enjoyable, while also including vital compound elements[…]

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Brewer’s Blog 15 06 20

MOVING OUT OF LOCKDOWN The time seems almost upon us, we are hopefully coming near to the end of this lockdown. Shops are opening back up, people are socialising face to face again and soon the gym doors will be open for all.  I’m extremely excited and to be honest[…]

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Brewer’s Blog 14 05 20

“AMAZING BREAKTHROUGH!” “Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. it makes you look more attractive. it keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards of colds and the[…]

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Brewer’s Blog 30 04 20

Are Jump Squats for Me? At this point in time all we are seeing are high repetition home workouts and jumps squats. How do you know you’re doing the right thing to set you up for success? This has been a question that has floated around my head for the[…]

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AUTUMN/WINTER BLOG

RECOVER WEEK IS BACK! Following the CrossFit Open competition, CFSA is again staging its popular Recover Week.  From Monday 18ththrough to Friday 22nd November, you can enjoy a programme packed full of goodies for your body and mind. There will be a nutrition seminar, and a chiropractor, dry needle practitioner[…]

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JUNE/JULY BLOG

WELL DONE ATHLETES! Congratulations to all our members who competed in and helped out with the successful Summer Pro throwdown. We really feel blessed to have such an amazing community of members We all enjoyed the photos and videos from the event and now, member and filmmaker Lee Evans has[…]

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APRIL/MAY BLOG

  NEW GYMNASTICS COURSE STARTS 3rd MAY Coach Tristan has been working hard to create the next CFSA gymnastics master-class.  And he’s almost ready to share it… This six week course will focus on strict ring muscle ups for more seasoned CrossFitters, and the development of upper body strength in gymnastics movements,[…]

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20 03 19 – Bench Press

CrossFit St. Albans – CrossFit Warm-up Coaches Warm Up (No Measure) Coach led warm up and pre activation Weightlifting Bench Press (5-3-2-5-3-2) The second wave of 5-3-2 should be heavier than the first. Metcon Metcon (No Measure) Complete 5 rounds every 5 minutes: Teams of 4: 10 bench press dumbbells[…]

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