Crossfit Navitas

🚀 Earn your badges 2025 🤩

In 2025 we want to focus on rewarding the most committed members, understanding everyone is on their own journey but to get to where you want to, you must be committed 💪

Gets all 6 badges in the year & we will give you a full FREE months membership plus a hoodie 🤝
Earn 5 badges & we will give you 50% off plus a hoodie 🫶

Roll on 2025, bigger and better than ever 🚀

💪Welcome to March programming.🚀

Firstly a short recap on February.

Our upper body sessions through Feb our athletes worked on the push jerk. We built to heavy each session avoiding a max weight due to work on the movement and stay clear of failure. When working with the barbell, our guys worked from the hang position. This will feed nicely into March as we will be working from the low hang position. Our lower body focus was paused front squats. No pause this month was for too long, we wanted to avoid crushing the guys under a barbell. Gymnastically, hopefully the guys improved significantly when climbing the rope, not just on the way up but on their descents also. Finally, our metcon focus, the guys will have prioritised triplets.

Moving into March.

Our upper body sessions are all about pulling. The guys will be focussing on their weighted strict pull ups. As mentioned earlier our lifting session are now from the low hang position, whilst our lower body sessions will be about low volume heavy weight as we build over the month to a 1rm back squat test. Gymnastically we have selected classic couplets to prioritise. These will be regular couplets that have show up in the Open or in classic girls workouts. Finally, our metcon focus now is to work on couplets. These will vary in time duration and intensity throughout the month.

Dates for the Diary
Monday 4th: Clean and TTB
Thursday 14th: Grace
Thursday 21st: Running Muscle ups
Wednesday 27th: Cycle the barbell + burpee

I hope your guys all enjoyed the Open and had a lot of fun doing the workouts in your communities.

🚀Welcome to February💪

Firstly I would like to recap January 🧐

January saw us work on our strict press, not the most exciting lift however critical when building an overhead base for all other lifts. Our lower body focus was to work on our unilateral movement by performing split squats. Gymnastically the guys worked on their TTB, generally under fatigue, whilst our barbell sessions were to work on our barbell cycling. Finally the metcon focus for January was to re attempt past Open workouts. Important for those newer guys to understand what open workouts may feel like, heading into the open this year.

February 😃

Upper body sessions will progress from the strict press to the push jerk, lower body sessions will now become paused front squats. These reps will not be held for a long time, due to the fact we will be holding a heavy weight in the front rack whilst pausing. Eye balls might start popping out if we were to pause for any longer. Barbell sessions will now come from the hang, generally this will be heavy complexes. Gymnastically we will work on the rope climbs/pull ups. Finally out metcon focus is to work on triplets. These will vary through intervals, for time and as AMRAP's.

Dates for the Diary: 📅
Tuesday 6th: Descending squat snatches
Monday 12th: For Time
Monday 19th: Amanda
Tuesday 20th: Chipper down and back
Thursday 29th: 21-15-9 AMRAP
*These may change slightly

If you want to try a FREE class, you can book one on the Wunderbook app or you can DM us for more info 😁

💪 WOD 6 - Sage 🎅

A new one to finish us up, this is going to be spicy and for all the glory 💪🎁 Good luck all

💪 WOD 5 - Annie 🎅

A Fan favourite 🥰 if I removed this I think I'd be shot. The Calm before the storm

💪 WOD 4 - Row 🎅

I'm not sure anyone will enjoy this 😬 Happy Sunday

💪 WOD 3 - CGB 🎅

Christmas Gone Bad 🧌 A slight alteration to the classic Fight Gone Bad. It's going to be fast and fun

💪 WOD 2 - DT 🎅

If you don't think this is the best workout ever made, your wrong because it is 💪

💪 WOD 1 - Karen 🎅

Everyone's favourite opener, we love not being able to walk for the week 🤣

🎅 Christmas WODs 🎅

Kicks off Mon 11th 💪

Plenty of fun to be had & prizes to be won 🎁

As always this will be run in the spirit of Christmas, and this year we will have 3 different divisions Rx, Inter, Sc please just do your best in each WOD and let the results happen 😁

WODs must be done on the day, and logged on BTWB that same day to count 🤓

With it being silly season we understand that there might be a few nights out but if you can just come in and get it done, you'll feel much better. Class focus will be on the WODs on these days. So let's get them done 💪

*Note, there will be slightly different scoring this year to keep it all a bit more competitive 😈

WODs will be released the night before

Happy Christmas all 🎅🎄

WOD 12 - Summer series

We’ve saved the best until last 😈

It’s been a while since the gym has done this WOD, for those that know and for those that don’t, you’re in for a treat 💪

It’s been a fun summer and hopefully you’ve got at least 10 of the WODs done because then you’re in with a chance of winning, if not just enjoy the pain of this WOD

*joy 😂

WOD 11 - Summer Series 💪☀️

We're almost there, who is going to be the fittest in Navitas this Summer 🧐

We'll whoever it is, is going to have to sweat it out over the rower 😅