Monday, 17 December 2018

Last day to vote 

Member of the year 
male and female 

Most improved member 
male and female 

your vote counts so please send in your votes 

3 rounds 
10 power cleans 
20 cal assault bike 
30 m HS walk 
20 cal row 
start new round every 10 mins 

Saturday, 15 December 2018

8am 
E3MOM
20/15 cal row 
15 thrusters 
rest as needed
9am 
In Partners 
40 Burpee box get over 48"/40"
120 pull ups 
40 Burpee box get over 48"/40"
80 CTB
40 Burpee box get over 48"/40"
40 Bar muscle ups 
10am
Power snatch + snatch balance 
6 x 2 
Hang Snatch + snatch 
6 x 1 
Pause snatch pulls 
6 x 2 

Friday, 14 December 2018

Remember to keep voting for member of the year and most improved

Your chance to have a say

Currently have prizes from Kitbox and Nocco drinks for those winners


Ozzy 
7 rounds 
11 DHSPU 
1000m run 

Thursday, 13 December 2018

Bar muscle ups 
2 - transition or kipping practice 
3 - timing 
20 min EMOM 
min 1 - DU
min 2 - 5 sec arm hangs  
min 3 - hollow rocks   
min 4 - ring dip support 

Wednesday, 12 December 2018

Come on People get your votes in for this years AWARDS 

Member of the year both male and female 

most improved member both male and female 

ITS YOUR CHANCE TO HAVE A SAY 
3 rounds 
2 min Bike cals
2 min burpees over box 
2 min row cals 
4 min rest