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    Daily WOD

    A) "Holbrook" 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pull-Ups 100m Run - 1 minute rest between rounds B) Cluster - heavy singles Gruzz ...

    06 January, 2016 /

    A) 15 minutes to work up to a heavy Power Clean B) Press 7 - 7 - 7 - no racks C) 3 rounds for time: 20 OH Lunges (20/15kg) 15 Ring Dips 10 SDHP (45/30kg) - 10 minute time cap https://www.youtube.com/watch?v=wI__fyh3bjc...

    05 January, 2016 /

    A) 15 minutes to work up to a heavy Hang Clean B) Hang Clean Pulls 3 x 5 C) EMOM for 10 minutes: 5 Burpees (^alt. single leg) 5 Wall Ball (9/6kg) (^increase height of target or weight of medball) 5 Second Handstand Hold (^Freestanding) AMAZING PEOPLE. Please watch this. https://www.youtube.com/watch?v=_XVEmL2gcOM...

    04 January, 2016 /

    A) 15 minutes to work up to a heavy Clean B) Strict "Nicole" AMRAP in 20 minutes: 400m Run Strict Pull-Ups - If you are unable to do more than 5 consecutive Strict Pull-Ups round out 10 reps per round with Kipping Pull-Ups. - If you do not have bodyweight Strict Pull-Ups choose...

    03 January, 2016 /

    Normal timetable resumes. Come in fired up to rip into 2016! Taking a message from Khalipa in the following video - Do it for yourself. Do it because you want to be in better shape than 99% of the population, and have a good time doing it....

    01 January, 2016 /

    Happy New Year!! No better way to kick it off than with a benchmark girl. NB. The gym re-opens on Saturday and we'll be straight back into the normal timetable.  "Annie" For time: 50-40-30-20-10 Double Unders Situps For bonus points complete 2 rounds of "Cindy" (1 round = 5 Pull-Ups, 10 Pushups,...

    31 December, 2015 /

    Gym closed. Here is a workout you can do at home or in a park: Choose a cardio exercise you have ready access to. e.g. Running, swimming, riding, skipping, rowing etc. or a combination. 4 rounds 30 seconds work : 30 seconds rest - go for an all...

    30 December, 2015 /

    Reminder to all members - the new membership rates take effect as of 01/01/16. Please contact us immediately if you have any concerns. Gym closed. Here is a workout you can do at home or in a park: For time: 100 Squats 21 HSPU 30 Pull-Ups 100 Squats 30 Pull-Ups 21 HSPU 100 Squats -...

    29 December, 2015 /

    Gym closed. Here is a workout you can do at home or in a park: 6 rounds for time: 40 Double Unders 20 Box Jumps 10 Pull-Ups                                             Loz...

    28 December, 2015 /
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