News

CrossFit WOD, April 18, 2019

Thursday 18th April 2019

Warm-up

Warm-up
4 lengths walking lunge
2 rounds
15 paused goblet squats
10 bridged reach overs
20 KB swings

glute activation and stretch front rack

Weightlifting

Front Squat (4 x 3 @ 80%)

Look to go every 2.30 minutes, with 10-12 ring/bench dips between sets

Metcon

Metcon (AMRAP – Rounds and Reps)
9 min AMRAP

3-6-9-12-15 and so on

Hang squat clean 60/42.5kg
Bar over burpee
Score is in rounds and reps,

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CrossFit WOD, April 17, 2019

Wednesday 17th April 2019

Warm-up

Warm-up
3 min DU practice, 50 OTM if good at them.
3 rounds
10 plate GTOH
10 high elbow rotate and reverse (with fractionals)
10 half circles with fractionals
10 scorpions

Gymnastics

Metcon (AMRAP – Reps)
Building Handstand push up strength and endurance.

10 min EMOM

1 – 20 sec handstand hold, into AMRAP kipping HSPU
2 –

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CrossFit WOD, April 16, 2019

Tuesday 16th April 2019

Warm-up

Warm-up
20/15 cal AB
3 rounds
10 Plate GTOH
10 kip swings
10 pvc good mornings

3 min pulling EMOM, Strict if trying to improve strength, kipping high pull if aiming for muscle ups (aiming to get hips high and bottom of ribs up to the bar.

Metcon

Metcon (AMRAP – Reps)
3 min AMRAP x 5

21/16 cal AB
10 Deadlift 100/70kg
AMRAP
T2B

Score is total T2B after 5 rounds
Scale T2B to high feet,

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CrossFit WOD, April 15, 2019

Monday 15th April 2019

Warm-up

Warm-up
15 down ups
3 rounds
10 alt lunge with a stretch
5 walk outs
10 dislocates

Stretch hips and shoulders

Metcon

Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Only score the rounds you complete within the minute.

Scale to jumping or banded.

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February 2017 Fundamentals Course

FebruryFundamentals Course

We have just announced a Fundamental Course starting February 21st and will run for 4 sessions.

The dates and times for the 4 sessions are:

Tuesday February 21st 7:30pm-8:45pm
Thursday February 23rd 7:30pm-8:45pm
Tuesday February 28th 7:30pm-8:45pm
Thursday March 2nd 7:30pm-8:45pm

The cost of the fundamentals course is £50 and will give you two weeks free membership on completion of the course so that you can get stuck in and start putting your new skills to the test.

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January 2017 Fundamentals Course

JanuaryFundamentals Course

We have just announced a Fundamental Course starting January 17th and will run for 4 sessions.

The dates and times for the 4 sessions are:

Tuesday January 17th 7:30pm-8:45pm
Thursday January 19th 7:30pm-8:45pm
Tuesday January 24th 7:30pm-8:45pm
Thursday January 26th 7:30pm-8:45pm

The cost of the fundamentals course is £50 and will give you two weeks free membership on completion of the course so that you can get stuck in and start putting your new skills to the test.

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November 2016 Fundamentals Course

November Fundamentals Course

We have just announced a Fundamental Course starting November 15th and will run for 4 sessions.

The dates and times for the 4 sessions are:

Tuesday November 15th 7:30pm-8:45pm
Thursday November 17th 7:30pm-8:45pm
Tuesday November 22nd 7:30pm-8:45pm
Thursday November 24th 7:30pm-8:45pm

The cost of the fundamentals course is £50 and will give you two weeks free membership on completion of the course so that you can get stuck in and start putting your new skills to the test.

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October Fundamental Course

October Fundamentals Course

We have just announced a Fundamental Course starting October 18th and will run for 4 sessions.

The dates and times for the 4 sessions are:

Tuesday October 18th 7:30pm-8:45pm
Thursday October 20th 7:30pm-8:45pm
Tuesday October 25th 7:30pm-8:45pm
Thursday October 27th 7:30pm-8:45pm

The cost of the fundamentals course is £50 and will give you two weeks free membership on completion of the course so that you can get stuck in and start putting your new skills to the test.

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September Fundamental Course and New Classes

September Fundamentals Course

We have just announced a Fundamental Course starting September 6th and will run for 6 sessions.

The dates and times for the 6 sessions are:

Tuesday September 6th 7:30pm-8:45pm
Thursday September 8th 7:30pm-8:45pm
Tuesday September 13th 7:30pm-8:45pm
Thursday September 15th 7:30pm-8:45pm
Tuesday September 20th 7:30pm-8:45pm
Thursday September 22nd 7:30pm-8:45pm

The cost of the fundamentals course is £50 and will give you two weeks free membership on completion of the course so that you can get stuck in and start putting your new skills to the test.

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August Fundamental Course and New Classes

New Classes

We are pleased to announce we have added all new classes to our timetable starting the week commencing 18th July.

These classes are available to everyone via the pay as you go option, or through any of our memberships that we have.

Ladies Only Sweat Class (Starts 18/7/16)

9:30am Weekdays

Suitable for: All skill levels, Ladies, Mums

Cost: Non members £5 per session,

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