Thursday, 23 February 2017


skill - Bar muscle ups 
20 min EMOM 
min 1 - Assault bike 
min 2 - Box jumps 
min 3 - DB GTOH 
min 4 - plank hold 

Wednesday, 22 February 2017


WOD - 9 min AMRAP 
15 pull ups 
10 deadlifts 
5 clean and jerks

then straight into 
6 min AMRAP 
1rm clean and jerk 

Tuesday, 21 February 2017

Oly - Snatch 
15 min time Cap 
build to a heavy single 
WOD -13.1 open 
17min AMRAP 
40 burpees 
30 snatch 
30 burpees 
30 snatch 
20 burpee 
30 snatch 
10 burpee 
amrap snatch 

Monday, 20 February 2017


Thrusters 
5x5 
14 min amrap 
60 cal row
50 ttb 
40 wb 
30 cleans 
20 muscle up 

Friday, 17 February 2017

Class structure Changes during the Open



From Next Week I will be changing the Structure of the week to Fit the CrossFit Games Open in. The structure will be changing to give us as a gym more time to prepare for the WOD and to make it more of a social experience :-

We will be following the below Structure for 5 weeks

Monday - Strength & Class WOD
Tuesday - Oly & Class WOD
Wednesday - Strength & Class WOD
Thursday - Gymnastic Skill and Engine
Friday - Weightlifting Class or Open Prep
Saturday - 30 min Group -  CrossFit Games WOD
Sunday - Rest Day

Saturday 25th - End of Open Party with Food and Drinks

For those that can't make Saturdays you can do the WOD on Friday if you wish but please email me to book it in.