Wednesday, 28 February 2018

Tuesday, 27 February 2018

20 min AMRAP 
10 CTB 
15 push ups 
20 pistols 
every 3 rounds run 400m 

Monday, 26 February 2018

Well done everyone who did 18.1, bring on 18.2 

Massive thanks to Team 1 and all the cakes, looking forward to this weekends latin effort

Build to a heavy 
1RM snatch 
75 Power snatch 

Friday, 23 February 2018

Gymnastic Skill 
Ring / Bar Muscle ups 
Kipping / butterfly 
HS walk 
clean grip OH squat 5 x 3 
hang clean + jerk  5 x (2+2) 
clean high pull  5 x 3

Thursday, 22 February 2018

Engine / moving 
30 min EMOM 
min 1 - 15/12 cals row 
min 2 - hollow rocks  
min 3 - 15/12 Cals Bike   
min 4 - superman rocks 
min 5 - 15/12 cal Ski erg 

Wednesday, 21 February 2018


Please see below to plan your food for the Saturday Social, if you can't make the Saturday please sort out your donation with a team mate 

Team 1 - Afternoon tea and sandwiches 

Daniel banfield 
Debbie barns  
Emma kelly 
Nia Milenova 
Anna Hayden 
Sarah akin-smith 
Nick Watkins 
antony blair 
jack jesseman 
kelly rogers 
robert sykes 

Team 2 - Latin 

caroline watson 
skarlot leon 
Brooklyn carter 
Nathan Thompson 
james mcewen 
chloe walker-panse
carl roberts 
david ellis 
cristina lujan barroso 
melinda magyar 
Team 3 - Cheese and Biscuits 

justine sadler 
ese kousin 
Shannon loughlin 
Rebecka Asp 
luke sutcliffe 
Adam tipper 
tom Woddley 
simon wheeler 
jenna udall 
alice debnam 

Team 4 - Paleo 

hannah martin 
ryan parker 
Joe summers
hayley Paterson 
Roger woodall 
hayley tipper 
james akin-smith 
natalie andrew 
nick phelps 
nada nabil 

Team 5 - BBQ and drinks 

nicole mundy 
andrew collinson
chantal scott
martyn lever
Mike Kelly 
Fiona macdonald 
claire dryer 
simon smith 
sam curtis 
rosanna vahidi

10 min AMRAP 
15 HSPU 
10 Deadlift 
5 power snatch 
6 min to find 
1 rm snatch 

Tuesday, 20 February 2018

Final Sign up Day

CrossFit Open 

If you wish to be involved, today is the Final Day to sign up and be involved in the Open Team Comp 

Click Here 

If you can't make Saturdays, don't worry you can still do the WOD in Friday's classes

We will not be running a 7:30pm class Friday evenings during these 5 weeks 

Book in online

I have now updated the booking system for the next 5 Saturdays, so you can book into specific time slots to do your Open WOD. The Gym will be open from 8am so those getting ready for 830am have plenty of time to warm up.

The classes have been limited to 5 people depending on the WOD, this may be subject to change on Friday. With not knowing what the WOD will be till early hours friday, I have to ensure you all get the best chance and room to do the workout.


I ask that all members try and judge one class so its fair on everyone, so either the class before or after yours.


This will start after the kids Open WOD, the booking system says 12-3 as a rough guide. Teams will be confirmed late this evening or tomorrow morning so you can plan food or begin cooking your lovely cakes for this weekend.

Tabata Fun 
8 rounds 
20 sec work, 10 sec rest 
Row Cals 
Push ups 

Monday, 19 February 2018

Hero Monday

5 rounds 
5 power cleans 
10 front squats 
5 jerks 
20 pull ups 
rest 90 sec after each round 

Sunday, 18 February 2018

CrossFit Open 

Register for our in house social comp 

Link for Registration PLEASE CLICK HERE 

As you are aware we will be dividing the gym into 5 teams, each week a team will be responsible for providing food for the gym. 

This is for everyone and is a great way to be involved in the Open

Looking forward to some healthy competition and not so healthy food 

Heres a reminder of what to Expect 

Saturday, 17 February 2018

5 rounds 
min 1 - 20/15 cal row 
min 2 - 10 burpees 
min 3 - 5 bar muscle ups 
min 4 - rest 
teams of 3 
100 Box Jump Overs 
100 Thrusters 
100 Chest to Bar Pull-Ups
100 Thrusters 
100 Box Jump Overs
Snatch Bal 
Snatch complex 
hang snatch + snatch 
8 x 1 
Snatch high Pulls 
5 x 2

Friday, 16 February 2018

Double DT
10 rounds 
12 deadlift 
9 hang power clean 
6 push jerks 
with a twist
Body building Friday 
3 x 20 alt standing KB Press 
3 x 6 reps Ring pull ups 
211 tempo 
3 rounds 
5 strict TTB 
30 sec Wall facing HS HOLD 
5 ring rows 3 sec hold 
30 wall squat hold 

Thursday, 15 February 2018

pick a skill - 
Ring muscle ups 
Bar muscle ups 
kipping or butterfly work 
HS walk 
20 min EMOM 
min 1 - DU 
min 2 - Banded push ups 
min 3 - KB Leg raises 
min 4 - 5 sec single arm hang 

Wednesday, 14 February 2018

5 rounds 
20 hang power snatch 
10 burpee box jump over 
5 rounds 
10 weighted hollow rocks 
20 double kb flutters 
30 sec Star plank e/s 

Tuesday, 13 February 2018

5 rounds 
10 Front Squats 
rest as needed 
12 min AMRAP 
20 sit ups  
10 left arm OH lunges 
10 right arm OH lunges 

Monday, 12 February 2018

20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 
20 min AMRAP 
10 pistols 
15 Pull ups 

Saturday, 10 February 2018

in 3s 
12 min AMRAP 
25 KB swings 24/16kg 
25 wall balls 
then 3 min AMRAP 
max effort pull ups 
in 3s 
3 x 5 min AMRAP 
5 power cleans 
3 burpees over bar 
10:00 am
clean grip OH squat 8 x 2
clean and jerk 8 x  1    
clean pull  5 x 3

Friday, 9 February 2018

Pre Order Only

2XU Clothing Range

Please email me with your orders 

Male and Female Outdoor Jacket with Logo 

Price £125 RRP £140

Male shorts with logo 

£35 RRP £40

Formsoft Hoodies 

£63 RRP £70 





Track pants with Logo 

 £50 RRP £55




5 rounds 
400m run 
10 burpee box jumps 
10 SDHP 
10 thrusters 
1 min rest 

Thursday, 8 February 2018

Skill - Ring Muscle ups 
Bar Muscle ups 
Kipping pull or dip 
HS walk 
20 min EMOM 
min 1 - row cals 
min 2 - Pistols 
min 3 - Shoulder taps 
min 4 - L-sit hold 

Wednesday, 7 February 2018

As you are aware for this years Crossfit Open, I will be dividing the gym into 5 teams to make it more appealing for everyone.

For more info on the CrossFit Games click here

The themes have been selected by you we can either all just bring food each week or each team can bring for a particular week.

If you've not signed up yet please signed up below

Click here 

This will run every Saturday unless you can't make it and can perform the WOD on a Friday or Monday. You will need to sort a judge for these days

15 . 1 
9 min AMRAP 
15 TTB
10 deadlift 
5 snatches 
then in 6 min 
est a 1RM clean and jerk 

Tuesday, 6 February 2018

25 min AMRAP
partner wod 
20 medball cleans 
60 du
you go I go 
5 rounds - not for time 
10 KB hollow rocks 
20 kb flutters 

Monday, 5 February 2018

oly - Snatch complex 
5 rounds 
5 power snatch + 10 OHS
5 rounds, every 3 mins  
10 wall balls 
10 CTB 
10 DB snatch 
rest remaining time 

Saturday, 3 February 2018

8:00 am
5 rounds, every 3 min 
20/15 cal row 
20 DB snatch  
rest remaining time 
9:00 am
every 3 mins, 10 rds 
6 clean and jerks 
8 burpees over bar 
10 TTB 
Snatch Bal 
6 x 2  
Snatch complex 
snatch high pull + snatch 
8 x 1 
Snatch Pulls 
5 x 3

Friday, 2 February 2018

Thursday, 1 February 2018

Skill - Ring Muscle ups 
Bar Muscle ups 
Kipping pull or dip 
HS walk 
20 min EMOM 
min 1 - DU 
min 2 - KB cleans 
min 3 - DB man makers 
min 4 - Ring support 

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...