Tuesday, 31 October 2017


Skill - pull ups 
Butterfly pull ups 
3 rounds 
1 min Thrusters 
1 min KB Swings 
1 min Box jumps 
1 min DB Push press 
1 min Row 
1 min Rest 

Monday, 30 October 2017

Saturday social


Please book in for this Saturday to help with WOD planning 

We wont be rushing off after, so if you wanna have a shower and have some drinks family members will be welcome to watch and get involved. This will be a pure social event to celebrate the move and a new chapter for CFB 

Power Snatch + OHS 
5 x 2 + 3 
WOD - Open 14.1
10 min AMRAP 
30 DU 
15 snatch 
midline 
100 plate twists 
30 OH sit ups 

Saturday, 28 October 2017


8:00 am
Team Ladder 
15 min 
3 Wall ball 
3 KB swings  
3 cal row 
increase 3rep each round 
9am 
Teams of 5 
Assault bike 
DB GTOH 
Ski erg 
Dball GTOH 
10am  
clean grip OH squat 5 x 3 
hang clean and jerk 8 x 1  
clean deadlift 5 x 5 

Friday, 27 October 2017

Thursday, 26 October 2017


Skill - Ring muscle ups 
Ring dips 
20 min EMOM 
min 1 - bike 
min 2 - Ring row hold 
min 3 - hanging Lsit hold
min 4 - single arm KB row 

Wednesday, 25 October 2017


10 mins to find a heavy complex 
clean & jerk + 4 jerks 
partner WOD 
15 min AMRAP 
3 power cleans @60/42
6 push ups 
9 Air squats 
you go, I go 

Tuesday, 24 October 2017


WOD - 3 rounds 
30 Box jumps 
30 TTB 
30 KB SDHP 32/24 
Rehab - shoulder stability 
5 rounds 
10 bottom up KB press r/h
10 bottom up KB press l/h

Monday, 23 October 2017


10 mins to find a heavy complex 
Snatch + 4 ohs 
Open 14.2 
every 3 mins for as long as possible 
2 rounds 
10 OHS 
10 CTB 
min 3 - 6 
2 rounds 
12 OHS 
12 CTB 

Saturday, 21 October 2017


8am 3 rounds 
Every 5 mins 
20/15 cal row 
15 burpees 
10 Power cleans 
9am 
teams of 3 
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
10am 
Snatch Balance  8 x 1  
hang snatch 8 x 1 
snatch deadlift  5 x 3

Friday, 20 October 2017

Thursday, 19 October 2017


Skill - Bar muscle ups 
CTB 
Ice cream maker 
20 min EMOM 
min 1 - Row cals 
min 2 - Handstand hold 
min 3 - Russian swings 
min 4 - Negative pull ups 

Wednesday, 18 October 2017


Oly - Clean and jerk + Jerk 
5 x 3 + 2 
10min AMRAP  
5 push press 
10 deadlift 
15 box jumps 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hollow hold 

Tuesday, 17 October 2017

This Saturday




Charlotte who works out of the And Chiropractic clinic within the box is going to be about this Saturday offering free posture and spinal checks. Please feel free to get some advice from her, she is also offering myofascial treatment as well as chiropractic treatment these are soft tissue based treatments for those looking for muscle work. Feel free to ask her about what it entails and she will also be taking bookings for those interested.
Tabata 
8 rounds, 20 sec work 10 sec rest 
Pull ups 
Push ups 
Sit ups 
Squats 
for time 
50 cal assault bike 

Monday, 16 October 2017

Please join Louise's and I in celebrating the birth of our Baby Boy Jasper, born last monday @10:51am. Looking forward to you all meeting him at our Social on the 4th November


Oly - Snatch + OHS 
5 x 3 + 2 
Baby Jasper 
10:51 AMRAP 
9 Power snatch 
10 Burpees over bar 
17 TTB 

Saturday, 14 October 2017

Events List for November

November events list 

This event is open to all levels and is more about the community and meeting fellow members 


Saturday 11th November
Sonny Webster is back to take you through a weightlifting day, talk about nutrition and life as a GB weightlifter 
Event cost - £110 
Time - 10am - 5pm 
All abilities welcome 


Dates - 25th, 26th Nov and 2nd Dec 
Time - 0900-1700 
British weightlifting will be putting on a course for those wanting to learn in more detail about weightlifting 



8am - 5 rounds 
Every 3 mins 
20/15 cal row 
10 HSPU 
10 TTB 
9am - for time 
In partners 
50 - 40 - 30 - 20 - 10 
burpee box jumps
KB snatch 
11am 
clean grip OH squat 5 x 3 
hang clean and jerk 8 x 1  
clean deadlift 5 x 5 

Friday, 13 October 2017

Wednesday, 11 October 2017

wednesday wod


Oly - clean and jerk + jerk 
5 x 2 + 3 
Elizabeth 
21 - 15 - 9 
Squat cleans 60/40
ring dips 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10s hollow hold 
 

tuesdays wod


For time 
25 pull ups 
50 deadlifts 60/42
50 push ups 
50 box jumps 
50 TTB 
50 KB clean and jerk @24/16
25 pull ups 

mondays wod


Oly - Snatch + OHS 
5 x 2 + 3 
20 min AMRAP 
teams of 3 
250m Row 
15 OHS @42/30

Saturday, 7 October 2017


8:00 am
WOD - for time 
25 - 20 - 15 - 10 - 5 
Strict HSPU 
50 - 40 - 30 - 20 - 10 
DU 
9am 
teams of 3 
150 cal row 
150 DB clean and jerk  
150 cal row 
150 TTB  
10:00 am
Snatch Balance  5 x 5 
hang snatch 5 x 3 
snatch deadlift  5 x 5 

Friday, 6 October 2017

Red T-shirt Friday


WOD - Alexander 
In partners 
10 rounds 
31 Back squats 60/40
12 power cleans 80/56 

Thursday, 5 October 2017


Skill - Bar muscle up 
Strict CTB 
with Candle sticks 
20 min EMOM 
min 1 - DU 
min 2 - L-sit holds 
min 3 - ring rows 
min 4 - Dball holds 

Wednesday, 4 October 2017

Press focus


Oly - Clean and jerk 
5 x 1 + 4 jerks 
WOD - For time
3 rounds 
30 hang cleans @40/30
30 front squats 
30 push press 
7 burpees if bar is dropped 

Tuesday, 3 October 2017

Dirty FGB

3 rounds 
1 min Ski erg 
1 min DB deadlift 30/20kg 
1 min Box jumps 20"
1 min russian swings 32/24
1 min row cals 
1 min rest 
5 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 

Monday, 2 October 2017

Remember to link this site to MYWOD, so you can track your progression and benchmarks

Snatch 
5 x 1 + 4 OHS 
skill - Muscle up 
Amanda 
for time 
9 7 5 
Muscle up 
Snatch 60/42

Sunday, 1 October 2017

Programming Update

Happy Coach

As I sit here programming your next phase I just wanted to explain the programming focus from the previous weeks.

My main goal for the past few weeks was to improve your movement mechanics in your Squat, Press and Deadlift. 
Using the CrossFit Totals and some benchmark WODs to retest the past 6 weeks of training we have seen an increase in work capacity across a broad time and modal domain.

Although PBs in your lifts are always nice, an improvement in basic mechanics (Squat, Press and Deadlift) opens the door to so many more movements. This has been seen with members achieving PBs in lifts and gymnastic movements through an increase in range of motion and stability within those movements.

It is very easy to lose track of your progress and how far you have come, but as these past 6 weeks have showed us if you stay true and focus on the basic movements your broad fitness will improve.

Massive well done to everyone that has been able to increase their weights within WODs or do the harder gymnastic variation, your hard work is paying off.

We now move into a weightlifting focus using our Olympic lifts to build strength and power whilst still developing coordination and flexibility. 


Just remember we're always working on our Three Headed Monster (Strength, Gymnastics and Engine)

Expect the unexpected but expect to be a sweaty mess at the end of each session...






Survey Results - 10th Aug 2020

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