Spartan Extreme 

Aimed at those wishing to build stamina, strength, endurance and all round toughness.  These sessions are hard and involve woodland, beach and downland training and combine martial arts, obstacle courses, endurance tests, CV, plyometrics, propreoception, balance and weight training.

Click image to view poster

The camps are ideal for those wishing to enter into the various 'mud type' competitions such as 'Spartan', 'Tough Guy', Nettle Warrior or similar (we will be placing a team) but would equally suit those engaged in sport looking for 'out of season' fitness regime.

Location  - Various dependant on routines.  Meet up at Rusington Golf centre car park BN16 4NB for onward travel to either Patching Woods, Cissbury Ring or Climping Beach.

Times - 

Tues., Thurs., and Sat. mornings from 7am through to 9am

Costs - £12 per session payable monthly in advance.  No show, no refund - sorry but we are looking for warriors here.

Spaces available - 10 maximum - call or email  for availability

Registration - book by phone or email.  Paypal, credit card or cash payments accepted.  You will be required to sign a medical disclaimer.  This is not a beginners course and we recommend that participants enrol on our Bootcamp sessions first to gain a sufficient level of ability.

Kit required - Fresh water, energy bar, training gloves, track suit (or similar), fleece, trainers/boots, towel.  Expect your kit to get wet and muddy so nothing too nice!

Crossfire Winter Bootcamp enrolling from 2nd November 2011

Aimed at beginners, these groups will concentrate on basic CV fitness, balance, flexibility, co-ordination and strength.  We will work on diet and weight loss with a weekly weigh-in and motivational challenges to help achieve a weight loss goal.

The sessions are outdoors, in all weathers and are an early start enabling participants to get a session in, get home and showered and into work by 9am.  No excuses about 'not enough time to exercise'!

Click image to view poster

Location Climping Beach - Climping Street,Climping, Arundel, West Sussex BN17 5RW Follow signs for Bailiffs Court Hotel and carry on past for about a mile.  Plenty of parking available (pay and display).

Times - 

Group 1 - Mon., Wed., and Fri. mornings from 6.15 through to 7am

Group 2 - Mon., Wed., and Fri. mornings from 8 through to 8.45am

Group 3 - Mon., Wed., and Fri. mornings from 9.45 through to 10.15am
Group 4 - Mon., Wed., and Fri. mornings from 10.45 through to 11.15am

Costs - £6 per session payable monthly in advance.  No show, no refund - sorry but we are looking for dedication here.  

Spaces available - 15 maximum - call or email  for availability

Registration - book by phone or email.  Paypal, credit card or cash payments accepted.  You will be required to sign a medical disclaimer. 

Kit required - Fresh water, training gloves, track suit (or similar), fleece, trainers/boots, hat and a towel.  Expect your kit to get wet and muddy so nothing too nice!

Crossfire welcomes Sports Massage specialist Paul Cushway to the team

Paul is an experienced, professional and likable therapist often seen down the local gyms working on the 'big' guys with their plethora of aches, pains, tendinitis, trapped nerves and general whinges after their heavy sessions. 

As well as working with bodybuilders Paul is physio for a south coast football team and is 'on-call' for a number of sports people.

'People often under estimate the role that deep tissue massage can play either in rehabilitation or maintenance, particularly during periods of intense transformation where the body is being put through all sorts of stresses and strains in order to attain a new shape' says Paul.

As well as working with deep tissue massage Paul can also administer a more relaxing Swedish style massage - often offered as reward after a hard week of training!

VTCT L3 Swedish Massage

L3Sports Massage Therapy.

NABBA Senior Instructor,

Profssional member Federation of Holistic Therapists, 

Member Sports Massage Association

Superman bar recipe

Try these pre and post an event in order to give you a slow release energy source as well as a great way of enhancing your mental focus or simply as a great in-between meal snack.

The final result - tasty

I have been making these bars for sometime now as a delicious and healthy alternative to a whey protein bar and as a tasty 'in-between meal' snack.  The nuts, seeds and grains provide a high level of Omegas 3, 6 and 9 whilst the fruits make the bars chewy, sweet and crunchy! Each 60 gm bar contains about 20gms of protein.

I used to make these for Southern Area belt, the British, Commonwealth and WBO Intercontinental Heavyweight boxer Scott Welch to aid his team prior to their fights.  I recall meeting up with Scott before fights and handing the bars over in an in-clandestine manner from the boot of my car!

The dough before rolling - about the size of a small bowling ball!

Anyway, here are the ingredients.  

No cooking necessary as the apricots, when boiled down, make the base which you mix into the ground down ingredients (I prefer to grind 2/3rds of the ingredients down to a powder and then crush the other 1/3rd so that the bars are nice and crunchy).    

300cl apple juice & 300g apricots (boil for base)

 400g sunflower seeds 

 400g pumpkin seeds 

 100g whole almonds 

 100g dried goji berries 

 200g whole brazil nuts 

 300g sunshine mix 

 150g dried cranberries 

 200g walnuts 

 50g quinoa 

 20g alfalfa 

 100g hazelnuts 

 100g Buckwheat 

 100g whole unroasted buckwheat  

 50g golden linseed 

 30g buckwheat flour (for dusting)

rolled out and cut 

 Roll-out and leave to cool.  Finally, coat in buckwheat flower to stop them being too sticky.

Covered in a light dusting of buckwheat flour - about 40 bars