Friday, 30 September 2016

Red t-shirt Friday

21 oh Squats 
42 pull ups 
15 oh Squats 
30 pull ups 
9 oh Squats 
18 pull ups 

Thursday, 29 September 2016

10 min EMOM 
1 x power clean x 3 jerks 
20 min EMOM 
1- assault bike  
2- push ups  
3 - Superman hold 
4 - L-sit hold 

Wednesday, 28 September 2016

for time 
1000m Row 
100 STOH 
10 Muscle ups 
kb Windmills -
3 x 10 e/a

Tuesday, 27 September 2016

Find a 1 RM 
Muscle Snatch 
then rest 5 mins 
For time 
75 x Snatch 

Monday, 26 September 2016

We are coming to the end of our volume training and will be moving onto strength work next week for 8 weeks. This will be our second strength phase of the year but will continue to work on basic gymnastics strength and anaerobic threshold training.

I will print off a basic 12 month cycle so that you can see what phases we work through and how often, this will be placed on the notice board by the front door 

20 min EMOM
every 2 mins 
1 x clean + 3 front Squats 
For time 
50 Pull ups 
100 hollow Rocks 

Saturday, 24 September 2016

Partner WOD 
300 WALL Balls 
every 3 min perform 10 burpees as a pair 
20 min emom 
20 min emom 
Clean and jerk 
5 rounds 
1 min ski erg cals
1 min assault bike cals 
1 min row cals 
1 min rest 
team total 

Friday, 23 September 2016

10 rounds 
6 deadlifts 
12 pull ups 
24 Du 

Thursday, 22 September 2016

10 min EMOM 
3 x hang power cleans 
20 min EMOM 
1 - Ski erg 
2 - Pistols 
3 - Hollow Rocks  
4 - Superman rocks 

Wednesday, 21 September 2016

Just to remind you what comes first 

Dirty 50

for time 
50 DU 
50 Push ups 
50 DU 
50 TTB 
50 DU 
50 DU 
50 TTB
50 DU 
50 Push ups


Tuesday, 20 September 2016

Lets go long this time, see how you can work as a TEAM

Team WOD 
25 min AMRAP 
90 SDHP 
90 STOH 
90 Cal row 
90 STOH 
90 SDHP 

Monday, 19 September 2016

Image result for Crossfit Fran

21 15 9 
Pull ups 
Skill - turkish get ups 

Saturday, 17 September 2016

Bring a Friend day

Remember, this is a great day to bring friends to the gym to get involved in some WODs and socialise with our great community.

9am WOD

Assault Bike
KB swings
Pull ups

10:30 WOD

Ski Erg
DB clean and jerk

Masters comp

WOD 1 - 5 min AMRAP

10 Cal Assault bike
15 Deadlift

WOD 2 - Max Clean and Jerk

WOD 3 -

1 min Max cal Row
1 min Max DU/SU
1 min Max Ski erg

Friday, 16 September 2016

Image result for bring a friend

Still spaces for Saturdays bring a friend day, great chance to show your mates our great community 

9am class and 1030am class 

Welcome to stick around and watch masters comp or even judge 


8 rounds 
5 Front Squats 
26 ring push ups 84/56

Thursday, 15 September 2016

Still spaces for this weekends masters comp, sign up via go team up all levels welcome no gymnastic movements to scare you off :)

10 min EMOM 
Power snatch + 2 OHS 
20 min EMOM 
1 - row cals 
2 - HSPU 
3 - TTB 
4 - superman rocks 

Wednesday, 14 September 2016

Remember Saturday is bring a mate day, followed by a Masters comp

10 min AMRAP
10 DB snatch left arm
20 du
10 db snatch right arm
20 du

10 min time cap
find a 1rm Clean

Tuesday, 13 September 2016

Please can you all email me with feedback of your training over the last 6 months, just to help me see what more we can offer you

Todays WOD choose one 

20 min AMRAP 
5 pull ups 
10 push ups 
15 Squats


20 min AMRAP 
10 pistols 
15 pull ups 

Monday, 12 September 2016

Today will be the last day to Donate towards PTSD, the red box will be near white board

teams of 3 
5 rounds each 
Max clean and jerk 
each team member
10/8 cals AD 

Saturday, 10 September 2016

9am - WOD 
box jump 
db snatch 
10am - oly lifting 
10 rounds, lift every 2 mins 
snatch high pull + snach 
clean high pull + clean + jerk 
11am - WOD
wall balls 
double unders 
ski erg 

Friday, 9 September 2016

Red t-shirt Friday

Cracker of a Red T-shirt WOD, hope you enjoy

25 min AMRAP 
11 C2B
2 Deadlift 
10 HSPU 

Thursday, 8 September 2016

Oly drills
10 min EMOM 
3 x hi hang + hang clean  

Engine building
20 min emom 
min 1 - Ski erg   
min 2 - push ups   
min 3 - Superman hold 
min 4 - Hollow hold 

Oly drills
10 min EMOM 
3 x hi hang + hang clean  

Engine building
20 min emom 
min 1 - Ski erg   
min 2 - strict TTB  
min 3 - Superman hold 
min 4 - Hollow hold 

Wednesday, 7 September 2016

Sample of the extras program

For those of you that don't know, we offer a extras program for those looking for extra work or structured development around classes. Unlike other programs out there I ensure that you get some coaching during classes and take feedback on your extras program due to the fact you have to post scores and times.

What you see in the extras is what I do during the day a week before its posted to ensure it wont affect your class WOD

Session 1

5 rounds 
400m Run 
15 OHS 
Skill - HS Walk
Session 2 
weighted dips 5x5 
weighted pull ups 5x5 
Strict T2B 5 sets x unbroken
hips 2 bar 5 x 5 
100 hollow rocks 

Tuesday, 6 September 2016

Remember 17th September will be our bring a friend along day, so please book in 

9am or 1030am class 

the last one was great fun 

8rds 20 sec on 10 sec off
Pull ups 
Assault bike 

Monday, 5 September 2016

Bring a Friend Day - 17th September 2016 

Times - Session 1 - 9am 
Session 2 - 1030am 

Details - We have done these days in the past, its a great way to share our community with your friends and show them what you get up to. The WODs will be partner based so you can train with your friends or partners and help them through the WOD. 

If you wish to stay behind and help judge our masters comp your welcome unless you want to enter, there will be low skilled movements to allow all levels to enter. 

20 mins 10 rds 
Power snatch + Snatch bal 
Ring Dips 
Push ups 

Saturday, 3 September 2016

teams of 3 
For Time:
Box Jump Overs 
Assault bike
snatch+2 x high hang 
clean+high hang+jerk 
power snatch 
ski erg 
power snatch 

Friday, 2 September 2016

How to support your fellow class mates at the end of a WOD 

We also have a donation box for PTSD so anyone who wants to donate I will keep it in my office, I also have some details on the charity if you wish to read 

WOD - for time 
100 Squat 
100 sit ups 
100 push up 
100 pull ups 
100 push up 
100 sit ups 
100 squats 

Thursday, 1 September 2016

Time to push for that extra calorie on your rowing 

10 min emom 
5 x hang sq clean 
20 min EMOM 
min 1 - row  
min 2 - Pistols  
min 3 - HS hold 
min 4 - superman 

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...