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Find out what you're made of!


We teased it a couple of weeks ago, and now we are up and running... with our brand new Body Composition Analysis machine. It's called the X ONE PRO and it gives you a full breakdown of the components of your body... letting you know exactly how your training and nutrition are affecting your muscle mass, fat mass, and metabolism.

This type of machine is called a Bioelectrical Impedance Analysis machine, and it sends a current of electricity (don't worry, no shocks!) through your body. Using advanced analysis, it determines your body composition, distribution of muscle and fat mass, resting metabolic rate, and much more.

The machine is highly reliable and shows its true worth in test to test scenarios - i.e. doing a pre test, training and working on nutrition for a while, then doing a post test (or series of post tests)! So whether your goal is to gain muscle, lose fat, improve your markers for health (such as reduce visceral fat), the X ONE PRO can help you determine if you are heading in the right direction.

See the short video below for more information, and appointments can be booked HERE. Level 2 nutrition clients get half off assessments, and Level 3 get assessments included! Want to get started on some nutrition coaching with us? Click HERE for more info!

Coach Cam



WARM UP: 3 rounds of -

3 inchworms, 2 spiderman with twist per side, 6 dowel dislocates


3 rounds of -

15 plate floor to overheads

10 air squats

50 single skips


Warm up very well!! This will be a tough set. Aim to lower the barbell under control. Your percent may be higher or lower than this depending on your base strength and how much of the current phase of deadlifting you have done!


If you get through it all, then go back to the start and begin again!!

30 pullups, 30 box jumps (20/24), 30 Goblet reverse lunge 53/35, 90 double unders, 20 pullups, 20 box jumps, 20 reverse lunge, 60 double unders

FG3: half reps of pullups, KB 26/44, half reps du

FG2: Jumping pullups, step ups or adjust box height, scale kb as needed, single skips

FG1: ring rows, scale or modify as needed

CP1: ctb for the 30, ring MU 15/10 for the second set of pullups, kb 44/70


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