Monday, 31 August 2015

Friday, 28 August 2015

Thursday, 27 August 2015

Muscle ups - progressions

Notice how the above image shows how muscle ups are built around a strong hollow hold 

Ring muscle ups 

Bar muscle ups 

- we will show lots of progressions to build that transition strength 

Wednesday, 26 August 2015

Sometimes you just have to go long, build an engine so that when you hit WODs you can keep moving. 

Team Cardio

Row 10km

rotate every 250 meters

Tuesday, 25 August 2015

With it being a bank holiday weekend we will only be open on Saturday for the 930 and 11 Oly class and we will be closed Monday. Get out and enjoy weekend if you wanna train Ill post a wod for you to post scores :)

Partner WOD
20 min AMRAP

10 hang power clean
15 Squats

Monday, 24 August 2015

Above you hear about the story of FRAN and what it means to us CrossFitters, some of you will look at this work out and think what is all the fuss about and some will be scared. 

Like all CrossFit work outs Fran is no different it is high intensity, this should take no longer than 5  mins to complete if it does you scaled to hard and didn't receive the stimulus required considering some athletes have posted times of 2:05 



Friday, 21 August 2015

Red t-shirt Friday

Flt Lt Egging flew on the right hand outside of the Diamond Nine formation
Todays work out as promised is named after Flt Lt Egging as his position in the Diamond was flight number 4 as a mark of respect we are gonna perform a wod with the number 4 as are rep increase for the ladder. 

 - "Egging"  wod

- 100 double unders 
- 10 min Ladder 
4 Curtis P @ 60kg
4 Burpees

add 4 reps each round, total number of reps is your score  

Thursday, 20 August 2015

Remember we need to build control of our own body before we can control external load 

More gymnastic skills and drills for all levels to help build a stronger midline,

Hollow Hold 
Superman hold  

We will be working strict and kipping then building complexes to help build strength and skill on the bar 

Wednesday, 19 August 2015

Strength Day

- Snatch Balance

3 x 5 - across

- Hang Snatch

2 x 2  across

- Snatch

Tuesday, 18 August 2015

Please remember to look at your basic movements you struggle with and think about why you struggle with them before increasing volume on the more complex movements, you'll get stronger quicker this way. Spend time working on your Air squat and press and your olympic lifts will go up

Todays WOD is very gymnastic based but with plenty of scaled options

For time

Cash in - 5 rope climbs


5 rounds

10m HS walk
10 burpees
20 Pistols alt

Skill - 50 TTB for time

Monday, 17 August 2015

working in partners will bring the best out of you and make you push that much harder

Team Karen

300 Wall balls
EMOM - 5 power snatch

1 partner must perform 5 power snatches before you can start WB

Friday, 14 August 2015

Team SID please be at box for 8:45 as we will be hitting Qual 1 at 9, we will also be filming this weekend so please bring iPads and phones to film, if you can't make it please email or if you can't get in till later so I can plan pairs


20 min AMRAP

30 Box jumps
20 Push press
30 Pull ups

Thursday, 13 August 2015

Gymnastic tekkers

Learning superior core control safeguards your lower back, teaches great posture, and makes you stronger

I think a few of you are forgetting how important the Gymnastic class is to your lifting and met-cons those not showing up aren't improving as fast as those that turn up week in week out

Gymnastic drills

Pull ups - strict, kipping and CTB

Rope Climbs - L-sit, legless and feet

We will work on developing these skills through putting those that can do the movements through some complexes specific to you as an individual so that you get a work out whilst improving your skills

Wednesday, 12 August 2015

- Team Row

5 rounds each

250m Row
15 burpees

- for time
50 ring dip

Tuesday, 11 August 2015

Those doing SID please make sure your hear Saturday we are gonna have another trial run of the WOD before 930 class Saturday, if you can't make it due to work please let me know.

- 10 min EMOM
2 x clean and jerk

- Find a 2 RM
Front squat

- Find a 2 RM
Split jerk

Monday, 10 August 2015


8 rounds
20 sec work, 10 sec rest

- Power Snatch

Skill - For time
50 Pull Ups
Pull up program

Friday, 7 August 2015

Red t-shirt Friday

Building a community that celebrates together but also pushes each other 

We have Matt joining us for his stag weekend and just like birthdays Ive been asked to create a Stag WOD by his best man Joel who has been to train with us before.

wedding date - 5th sept 2015

21 min AMRAP
in partners

partner 1 will do the following
5 thrusters
15 box jumps

whilst partner 2
runs 400m (bottom corner and back)

Thursday, 6 August 2015

Gymnastics Progressions

Muscle ups

Rings and Bar

with accessory work

Wednesday, 5 August 2015

Skill day

5 min AMRAP
5 pull ups
10 push ups
15 squats
rest 3 mins

10 min time cap
50 - 40 - 30 - 20 - 10
double unders
sit ups
rest 3 min

5 min AMRAP
5 pull ups
10 push ups
15 sit ups

Tuesday, 4 August 2015

Team WODs are a great way to push each other, make sure you get behind your team

Team WOD

For time in pairs complete the following:


Ground to Overhead 40/30kg

Burpees over bar

Must tag partner after every transition

Skills - HS walk practice

Monday, 3 August 2015

Strength Day

Rich Froning failing a clean in the best position rather than at the top focus on getting under the bar today

- Cleans
7 x 2 - heavy double

- Front squat
5 x 5

- Jerk
5 x 3

Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...