Athlete Theory

Today's ASCEND.

Front Squats programmed at:

2 reps every 3:30 @ 87%

We're building:
• maximal strength
• force production
• positional integrity under heavy load
• confidence with near-maximal weights

2 reps keeps the intensity high without accumulating excessive fatigue.

87% is heavy enough to challenge strength, but controlled enough to maintain quality movement and consistency across all 5 sets.

The longer rest periods allow athletes to recover properly between efforts so every set can be attacked with intent.

Then we put that strength to work.

3-6-9-12-9-6-3

Power Clean & Jerks
Bar Facing Burpees
Chest-to-Bar Pull-Ups

This workout challenges an athlete's ability to express power and skill under increasing fatigue.

The ascending reps force athletes to manage their pace and movement efficiency.

The descending reps reward those who can stay composed when fatigue is highest.

Power Clean & Jerks demand explosive hip drive and coordination.

Chest-to-Bar Pull-Ups challenge gymnastics capacity under an elevated heart rate.

Bar Facing Burpees tie everything together by testing recovery, resilience and the ability to keep moving when you'd rather stop.

That's what ASCEND is about.

Building strength.

Not random suffering.

Purposeful progress. 👊

If you want to feel stronger, move better and perform with confidence, send us a DM.

When we opened the doors 13 years ago, we hoped we'd change some lives.

What we didn't realise was how much our members would change ours.

We're grateful for the opportunity to play a small part in their journey, and even more grateful for the role they've played in ours.

Justin has been a part of that story since day one.

13 years and counting.

❤️ Culture & Community ❤️

Today’s Ascend.

Power Snatches programmed at:
2 reps every 2:30 75%

We’re building:
• speed under the bar
• efficient movement patterns
• confidence at moderate-heavy percentages
• repeatable quality lifting under partial recovery

2 reps keeps the quality high.

75% is heavy enough to demand precision, but light enough to move fast.

And the 2:30 structure gives enough recovery to maintain bar speed and consistency across all 5 sets — instead of turning it into conditioning.

Today's intervals are designed to push athletes into repeated high-output efforts with incomplete recovery.
👉 90 seconds working hard
👉 90 seconds recovering

That targets the glycolytic energy system:
the body’s ability to produce high power repeatedly under fatigue.

That’s a huge part of CrossFit performance:
not just being able to go hard once —
but being able to recover quickly and repeat it again and again.

That’s what Ascend is about.

Not random exhaustion.

Structured adaptation 👊

Feeling fitter, recovering quicker or moving more confidently.

If you want to feel fit strong and confident like our athletes. Send us a DM.

Crazy concept:

People get better results when they actually enjoy coming to the gym.

Not intimidated. Not trying to “fit the vibe.” Not feeling like they need a six pack before they walk through the door.

Just good people training hard, having a laugh and getting better over time.

Funny how that works 👌

Most gyms try to look perfect for the socials.

They tell you they’re about community…
but only if you fit their mould.

We’d rather be real.

Real people.
Real effort.
Real progress.

As long as you’re willing to put in the effort, you’re one of us.

If you’ve been looking for a place that actually feels genuine, send us a message and come try a class.