Friday, 30 June 2017

Blake
4 rounds 
40 OH Lunges 
30 box jumps 
20 wall balls 
10 HSPU 

Thursday, 29 June 2017

happy birthday Jim bob


27 min time Cap 

7min time cap 
find a 3RM power snatch 

Remaining time AMRAP
29 squats 
20 push ups 
17 deadlifts @snatch weight 


Wednesday, 28 June 2017

Good luck Katy


Due to coach Alex getting married we will only be running the two morning classes.

These will both be open to everyone 

I will change tomorrows rest day to a WOD

Tuesday, 27 June 2017


SID Qualifier 
for time 
21 - 15 - 9 
GTOH 
burpees over bar 
or 
for time 
21 - 15 - 9 
DB Snatch 
DB facing Burpees 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Monday, 26 June 2017


- 20 min Time Cap 
find a 1RM Snatch 
- for time 
1000m Row 

Sunday, 25 June 2017

No classes Wednesday Evening

Due to Coach Alex getting married on Wednesday there will be no coaches available to coach classes in the evening.

I will make Thursday a normal WOD day to make up for the no classes.

There will be classes in the morning so if you wanna come see Alex before he gets married and WOD with him I'll be making him a wedding day WOD so all welcome.


Saturday, 24 June 2017


9am 
?
10am 
Snatch sotts press 5 x 5 
Snatch balance 5 x 5
snatch 5 x 3
Hang Snatch 5 x 3
11am 
Partner WOD 
For Time:
50 Cal Row
50 Box Jump Overs (24/20")
50 Power Snatch 
50 TTB
50 Power Snatch 
50 Box Jumps (24/20")
50 Cal Row

Friday, 23 June 2017

Red t-shirt Friday


If the weather is nice Saturday we will be heading out again for the 9am class, so if your coming please arrive before 8:50 again so we can leave and make it back for 10am Oly


Sean 
10 rounds 
11 CTB 
22 Front Squats @75/55

Thursday, 22 June 2017


Pick a pull movement  
Ring muscle ups 
kipping/butterfly C2B 
Strict pull ups 
20 min EMOM 
min 1 - triple unders 
min 2 - HS Holds 
min 3 - turkish get ups 
min 4 - DB press 

Wednesday, 21 June 2017


Strength - 20 min time CAP 
1 RM clean and jerk 
WOD - for time 
1000m row 
50 power snatch 
30 dips 

Tuesday, 20 June 2017

Partners 
3 rounds 
2 min Max DB clean 
2 min Max ski cals 
2 min Max DB farmers carry 
2 min Max Cal bike 
2 min rest 

Monday, 19 June 2017

This week we will be programming slightly different with a little more skill focused I hope you enjoy the change

Strength - 20 mins time CAP 
3RM cluster 
Wod - Heavy FRAN 
15 12 9 
Thrusters 
CTB
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Saturday, 17 June 2017


9am 
Be at the box for 8:50
gym will be closed till 9:50
if your late you miss out 
10am 
clean grip sotts press 5x5 
clean grip oh squat 5x5 
clean and jerk 5 x 3
hang clean 5 x 3
10am 
in teams for reps 
3 rounds 
2 min Assault bike 
2 min rope climbs 
2 min dball clean 

Friday, 16 June 2017

teams of 3 
150 cal row 
150 DB snatch 
150 cal row 
150 HSPU 

Thursday, 15 June 2017

Been speaking to a lot of people recently about what is your "Why",

Heres some general questions for you to ask yourself, if you wanna send me answers do so  

What made you start CrossFit? 
What made you join CrossFit after your taster session?
Have your goals changed since being a member and what are they now?
Whats your strength and weakness within wods ?

Skill - Bar Muscle ups 
20 min EMOM 
min 1 - Bike 
min 2 - KB swings 
min 3 - bent knee lever hold 
min 4 - Superman hold 

Wednesday, 14 June 2017

Jerk 
Find a 20RM 
WOD - 5 rounds for reps 
1 min box jumps 
1 min wall balls 
1 min row cals 
1 min rest 

Tuesday, 13 June 2017


Mary 
20 min AMRAP 
5 HSPU 
10 pstols 
15 pull ups 
or 
Cindy 
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 

Monday, 12 June 2017


Front Squat 
Find a 20RM  
SID Qual  1
for time 
21 - 15 - 9 
GTOH 
burpees over bar 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 


Saturday, 10 June 2017


9am - 30 min AMRAP 
partner wod 
5 CTB
10 push up 
15 Squats 
partner runs 400m 
10am 
Snatch sotts press 5 x 5 
Snatch balance 5 x 3
snatch 5 x 1
Hang Snatch 5 x 5
11am 
20 min time cap 
2000m row 
100 STOH 
75 deadlift 
50 bar facing burpees 
20 muscle ups 

Friday, 9 June 2017

For time 
Morrison 
50-40-30-20-10 
wall balls 
box jumps 
kettlebell swings 

Thursday, 8 June 2017


Pick a pull movement  
Ring muscle ups 
kipping/butterfly C2B 
Strict pull ups 
5 min EMOM 
3-5 reps of movement 
20 min EMOM 
min 1 - row cals 
min 2 - thrusters  
min 3 - burpees 
min 4 - superman hold 

Wednesday, 7 June 2017

Push Press 
find a 5RM 
for time 
3 rounds 
20 SDHP 
12 Squat snatch 
21 push ups 

Tuesday, 6 June 2017

Greg Glassman once said "Once you have mastered a skill, start all over again and relearn the movement". When looking at any gymnastic skill we need to back to basics to move forward, if we keep practicing bad movement we will never progress.  



Skill -  HSPU 

Box and wall facing HSPU drills


WOD - For time 
100 DU 
30 KB Alt Cleans 
30 HSPU 
100 DU 
20 KB Alt Cleans 
20 HSPU 
100 DU 
10 KB Alt Cleans 
10 HSPU 

Monday, 5 June 2017

Back Squat 
find a 5RM 
Jackie 
for time 
1000m Row 
50 thrusters 
30 pull ups 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hold 
1 min rest 

Saturday, 3 June 2017


teams of 3 
125 CTB 
100 TTB 
100 OH Squat 
?
whilst team mate holds Top of Deadlift 
10am 
clean grip sotts press 5x5 
clean grip oh squat 5x5 
clean and jerk 5 x 3
hang clean 5 x 3
11am 
For time:
40 DB thrusters
40  sync burpees to 6" target 
30 DB thrusters
30 sync burpees to 6' target 

Friday, 2 June 2017

Red T-shirt Friday


Wittman 
7 rounds 
15 KB swings 
15 Power Cleans 
15 Box jumps @24/20''

Thursday, 1 June 2017


event 1
1200m run 
12 rounds 
4 HSPU 
8 CTB
12 Air squats 

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...