Thursday, 31 August 2017


skill - Bar Muscle ups 
low bar MU + ice cream makers 
strict pull up + chin over bar hold 
20 min EMOM 
min 1 - assault bike 
min 2 - DB Shoulder press 
min 3 - Bent knee front lever  
min 4 - Golfers deadlift 

Wednesday, 30 August 2017


Skill - ring dips 
kipping 
20 min EMOM 
min 1 - 3 point clean 
min 2 - Ring Dips 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 

Tuesday, 29 August 2017


Cash in 
50 cal row 
21 - 15 - 9 
OHS 
pull ups 
Cash out 
50 burpees 

Monday, 28 August 2017

In Partners perform the following 
"Randy" 
For time: 
150 Power Snatch, 
Rest 5 mins 
42-30-18 
Hang Squat Clean 
Handstand Push-up, strict 
Rest 5 mins 
4 Rounds for time of: 
40 TTB or sit up
30 Burpees, bar-facing 

Please turn up on time



Friday, 25 August 2017


When JT met Diane 
21-15-9 
Deadlift 
HSPU 
Ring Dips 
Push ups 

Thursday, 24 August 2017

Skill - Ring muscle ups 
rings to chest - ring MU 
box transition + dip 
banded trans + dip 
20 min EMOM 
Min 1 - DU 
min 2 - Chin over bar hold 
min 3 - Plank hold 
min 4 - ring support hold 

Wednesday, 23 August 2017


Build to a heavy 5 
Power clean 
7 min AMRAP 
10 Hang power clean 
10 burpees 

Tuesday, 22 August 2017

Skill - TTB 
for time 
1000m row 
50 DB snatches  
30 CTB 
Focus on moving fast minimal rest 

Monday, 21 August 2017

20 min EMOM
Min 1 - Heavy Front Squats 
min 2 - HSPU 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 

Saturday, 19 August 2017


9am - team wod 
75 back squats @60/42
50 pull ups 
25 STOH 
75 front Squats @50/35
50 pull ups 
25 STOH 
75 OH squats @42/30
50 pull ups 
25 STOH 
10am 
clean grip sotts press 5x5 
clean grip oh squat 5x3
clean and jerk 5 x 3 
hang clean 5 x 3
11am - team wod 
complete 30-24-18-12-6 reps of:
  Muscle-ups
DBALL cleans 

Friday, 18 August 2017


Nancy 
5 rounds 
400m run 
15 Oh Squats 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 

Thursday, 17 August 2017


skill - Bar Muscle ups 
strict pull ups + ice cream makers 
strict pull up + chin over bar hold 
20 min EMOM 
min 1 - ski erg 
min 2 - KB windmill right 
min 3 - L - sit hold 
min 4 - KB windmill left 

Tuesday, 15 August 2017

Another test day to attack a more gymnastic bench mark compared to yesterdays CrossFit Totals

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, 14 August 2017

Testing Day


Today is testing day before going into a 4 week strength phase to build on some basic strength. With the move to the new location a lot of the programming has been to find out what we can and can't do within classes. I hope you have been enjoying the change in format and increased gymnastic focus. Its still great to see so many of you moving better on your Olympic lifting even though its not been a major focus more moving better has been the focus.

BIG THANK YOU

Now that the old gym is done with and the landlord is hopefully happy with everything, we can get ready for our grand opening. We are looking to have a BBQ to celebrate the new gym and what great community we have for putting up with a tired me during the transition.

Keep up all the great work everyone

CrossFit Totals 
Back Squats 
Press 
Deadlift 

Saturday, 12 August 2017


9am - 
6 rounds 
1 min bike 
1 min burpees 
1 min ski erg 
1 min rest 
10am 
Power snatch + snatch balance 8 x 3  
snatch 8 x 1 
Hang Snatch 5 x 5
11 am - 100 OH squats 
100 pull ups 
100 cal row 
50 Oh squats 
50 CTB 
80 cal row 
25 Oh squats 
24 Bar muscle ups 
60 cal row 

Friday, 11 August 2017


Strength - 10 mins 
build to a heavy thruster 
HEAVY 17.5
Partner WOD 
20 rounds:
9 thrusters
35 double-unders

Thursday, 10 August 2017


skill - Ring muscle ups 
ring dips and kipping dips 
20 min EMOM 
min 1 - assault bike 
min 2 - KB swings  
min 3 - HS Hold 
min 4 - flutters 

Wednesday, 9 August 2017

games week


skill - bar muscle ups 
8 rounds 
4 bar muscle ups 
2 cleans @100/80

Tuesday, 8 August 2017


20 mins to find a 
1-rep-max snatch
Partner Isable 
60 x Snatch 

Monday, 7 August 2017

CrossFit Games week

Triple - G chipper 
100 pull-ups
80 Abmat sit-ups
60 one-legged squats, alt
40-cal. row
20 dumbbell push presses

Saturday, 5 August 2017

With the CrossFit Games running at present we will be having a go at our own twist on the work outs

Saturday Classes will be changing in structure soon, I will be making the 11am class a higher skill level for those that wanna compete in Crossfit and the 9am will be more mixed ability.

9am Relay 
in partners 
run 1.5 miles 
ski 1000m 
run 1.5 miles 
10am 
clean grip sotts press 5x5 
clean and jerk 8 x 1
hang clean + pause squat 5 x 5
11am - 
Men complete 30-24-18-12-6 reps of:
  Muscle-ups
  135-lb. squat snatches
 women complete 27-21-15-9-3 reps of:
  Muscle-ups
  95-lb. squat snatches

Friday, 4 August 2017


jenny 
20 min AMRAP 
20 oh squats 
20 back squats 
400m run 

Thursday, 3 August 2017

skill - Bar Muscle ups 
CTB
Butterfly/kipping pull ups 
20 min EMOM 
min 1 - ski erg 
min 2 - Dball hold 
min 3 - ring support hold 
min 4 - KB cleans 

Wednesday, 2 August 2017


Skill - HSPU
team wod 
30 min AMRAP 
500m Row 
15 HSPU 
10 CTB
then team mate goes 

Tuesday, 1 August 2017


Strength - 15 min time cap 
hang power clean, power clean, front squat 
20 min EMOM 
min 1 - Hang squat cleans 
min 2 - push ups 

Covid 19 Update - 24/05

Covid 19 - Update  Thank you all so much yet again for supporting the gym and I'm glad to see so many of you joining in on the WODs an...