As far as progress goes…. We think that’s a pretty damn good effort from the Adira Team!

We’re always looking at ways to better ourselves as a community – self improvement through exercise and performance goes much further than just fitness. It improves our mental toughness, gives us a focus on physical health and most importantly keeps us positive!

Since starting at the new box we have had an intro programme and then an 8 week CrossFit Block programmed by @pope.cfa and the results speak for themselves!!! 👏🏻

– 937 PR’s
– 7563kg Overall Increase in lifts
– 3858 Reps increased over test workouts
– 51:25 Time improved over test workouts

The atmosphere and effort shown in the new gym has been amazing!

Who’s excited heading into the new block? 😁


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Sample Session

5 Minutes – Workout Briefing
Every session being with a briefing. Here the coach will talk you through each part of the session and explain what the aim is for the day.

10 Minutes – Warm Up / Mobility / Movement Prep

20 Minutes – Strength / Skill
This varies each day, however each training block we do will have more emphasis on a particular movement to really push our strength in that area. This section tends be slower pace with a big focus on technique, usually followed by some accessory work, building muscle to aid the main lift.

A) Back Squat
2 x 6 @ 70% of 1RM
2 x 4 @ 75% of 1RM
2 x 2 @ 80% of 1RM

B) 3 Rounds:
10 Alternating Dual DB Step ups
10 Barbell Good Mornings
-Rest 90s between rounds-

25 Minutes – Conditioning
Before the conditioning begins the coach will go over the workout again, demonstrate each movement, show all the scaling options and talk you through the session flow. As you get set up the coach will come round and give you some pointers to focus on for the workout.

C) AMRAP 15 – RX Version
18/15 Calorie Row (M/F)
12 Box Jumps
9 Power Cleans @ 60/45kg (M/F)

AMRAP 15 – Example Scaled version
18/15 Calorie Row (M/F)
12 Alternating step ups
9 Wallball cleans @ 9/6kg (M/F)

Book a