Daily WOD

Friday, 07/01/22

*New Saturday timetable* 5.30 - 7.00am CrossFit + Weightlifting (Weightlifting 6.20am start) 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit (to become CF Kids during term time) A) Deadlift 8-8-6-6-4-4-4-4-4-4 B ) AMRAP in 12 minutes: 40 Double Unders 8 Box Stepovers (2 x 15/10kg) 4 Devils Presses (2...

06 January, 2022 / 2 Comments

Thursday, 06/01/22

*New Saturday timetable* 5.30 - 7.00am CrossFit + Weightlifting (Weightlifting to begin at 6.20am) 7.20 - 8.20am CrossFit 8.40 - 9.40am CrossFit (to become CF Kids during term time) A) Weightlifting or B ) 1. @ 0:00 EMOM x 10 5 OHS (35/25kg) 5 Burpee Box Jumps (24/20”) -...

05 January, 2022 / 1 Comment

Wednesday, 05/01/22

A) Back Squat - 7 RM B ) Push Press - 7 RM C) Alt EMOM x 10 minutes: 10 – 15 Toes-to-Bar 10 – 20 Wall Balls (9/6kg) Them 'Sally Up' feels. ...

04 January, 2022 / 2 Comments

New Saturday Timetable

TIMETABLE CHANGE FOR SATURDAY We'll be starting a new class timetable from this Saturday. 5.30 - 7.00am CrossFit + Weightlifting - Weightlifting will begin at 6.20am. - If you don't want to stay for the Weightlifting you can leave after finishing the...

04 January, 2022 / 0 Comments

Tuesday, 04/01/22

- Return to full class schedule A) Hang Power Clean 15-10-5-5-5-5-10-15 B ) For time: 500m Row 100 Double Unders 25 Pushups 100 Double Unders  25 Situps ...

03 January, 2022 / 2 Comments

Monday, 03/01/22

* Members and visitors please note that the mask mandate is back in action. You must wear a mask into the gym, while not involved in strenuous exercise, and when leaving the gym. You may remove the mask...

02 January, 2022 / 2 Comments

Saturday, 01/01/22

Class time: 7.20am (no separate weightlifting) 8:20am Open Gym (9.30am close) “Bradley” 10 rft: 100m Run 10 Pull-Ups 100m Run 10 Burpees (6”) - 30 seconds rest - Subs for Pull-Ups or Burpees to mix it up a bit KB Swings Toes-to-Bar Alt DB Snatches Goblet Squats Alt Toe Taps Bicycles Happy New Year and...

31 December, 2021 / 1 Comment

Friday, 31/12/21

Class times: 6.05, 7.10 (Legends only), 9.30am 4.55, 6.05pm. A) 10 rounds for time: 7 G2OH (35/25kg) 7 Bar-facing Burpees - Work : rest (1:1) - maximum rest time 60 seconds then B ) E30S x 20 1 Clean Or C) AMRAP in 10 minutes: 200m Row 100m Farmer Carry [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

30 December, 2021 / 2 Comments

Thursday, 30/12/21

Class times: 6.05, 9.30am 4.55, 6.05pm. (no HIIT) A) AMRAP in 12 minutes: 15 Wall Balls (9/6kg) 12 Calories 9 DB Hang Power Cleans (2 x 20/15kg) B ) AMRAP in 12 minutes: 15 Situps 12 Box Jumps (24/20”) 9 Pushups - There will also be a snatch-based weightlifting program...

29 December, 2021 / 1 Comment

Wednesday, 29/12/21

Class times: 6.05, 7.10 (Legends only), 9.30am 4.55, 6.05pm. A) E2M x 4 rounds 1. 10 Strict Presses or 5 Eccentric HSPU* 2. 10 Front Squats or 10 Front Rack Lunges* * + 20 – 50 Double Unders B) E4M x 4 400m Row 30 Russian Twists [vc_gallery type="image_grid"...

28 December, 2021 / 1 Comment