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Showing posts from 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 Randy 75 Power snatch 
Gymnastic Skill Ring / Bar Muscle ups Kipping / butterfly HS walk Oly clean grip OH squat 5 x 3 hang clean + jerk  5 x (2+2) clean high pull  5 x 3
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 


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-pansecarl 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 summershayley Paterson Roger woodall hayley tipper james akin-smith natalie andrew nick phelps nada nabil 
Team 5 - BBQ and drinks 
nicole mundy andrew collinsonchantal scottmartyn lever

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 w…
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 

8am 5 rounds min 1 - 20/15 cal row min 2 - 10 burpees min 3 - 5 bar muscle ups min 4 - rest 9am teams of 3 100 Box Jump Overs 100 Thrusters 100 Chest to Bar Pull-Ups100 Thrusters 100 Box Jump Overs10am Snatch Bal 8x1Snatch complex hang snatch + snatch 8 x 1 Snatch high Pulls 5 x 2
Double DT10 rounds 12 deadlift 9 hang power clean 6 push jerks with a twist
extras 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
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
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 
8am in 3s 12 min AMRAP 25 KB swings 24/16kg 25 wall balls then 3 min AMRAP max effort pull ups 9am in 3s 3 x 5 min AMRAP 5 power cleans 5 STOH 3 burpees over bar 10:00 amclean grip OH squat 8 x 2clean and jerk 8 x  1    clean pull  5 x 3

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



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 
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
oly - Snatch complex 5 rounds 5 power snatch + 10 OHS5 rounds, every 3 mins  10 wall balls 10 CTB 10 DB snatch rest remaining time 
8:00 am5 rounds, every 3 min 20/15 cal row 20 DB snatch  rest remaining time 9:00 amevery 3 mins, 10 rds 6 clean and jerks 8 burpees over bar 10 TTB 10am Snatch Bal 6 x 2  Snatch complex snatch high pull + snatch 8 x 1 Snatch Pulls 5 x 3
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