THE BEGINNERS PROGRAMME

We’ll break down the most fundamental movements that we have at NWK: the squat series.

In this session, we’ll go over the following:

• Air Squats
• Back Squats
• Front Squats
• Overhead Squats

Each one comes with its own challenges. During this session, we explain how to move safely.

Once we have drilled home the technique, we hit up a little workout to get a sweat on – your first taste of NWK in action.

In your second class, we break down overhead movements. These include:

• Strict Press
• Push Press
• Push Jerk

Coordination is key here. We’ll make sure your technique, mobility, and flexibility are on point. Like session one, we’ll run through a workout after the intro session.

This session covers the major pulling movements found in the CrossFit training programme. In this session, we go over the following:

• Deadlift
• Sumo-Deadlift High Pull
• MedBall Clean

Great attention to detail will be paid to all these movements to stimulate sound movement patterns and overall efficiency.

Our first Beginners Class will be a heavy triple back squat. We then end with the Workout of the Day (WOD).

Beginners Class 2 focuses on the deadlift and building to a 2RM. We go over safety and lifting correctly and finish with our Workout of the Day (WOD).

Beginners Class 3 is dedicated to weightlifting and nutrition. The session will consist of technical work, so we are really prepared for lifting some weight in this class. We’ll also run you through the “Clean & Jerk” and the “Snatch” process. 45 minutes of work, 15 minutes on nutrition basics.