Saturday, 31 March 2018

Murph

We will be using the below variations of Murph today, you can either up scale with your own weight vest or scale down and share the work load with a partner.

RX

1 mile Run
100 pull ups
200 push ups
300 Squats
1 mile run


Games Standard

1 mile run
5 rounds
20 pull ups
40 push ups
60 Squats
1 mile run

Scaled
1 mile run
20 rounds
5 pull ups
10 push ups
15 squats
1 mile run

Friday, 30 March 2018


8am
Easter WOD ?
9am 
 
 
Max day 
 
1RM Snatch 
 
1RM clean & Jerk 
 

Wednesday, 28 March 2018



Please ensure you work out your numbers ready for next week, we will be starting a strength phase to work basic movements.

Life is easier for the coaches if you know what you need to lift before the class starts.



Find a 1RM 
Deadlift 
1 min time cap 
max TTB 
Fran 
21 - 15 - 9 
Thrusters 
pull ups 

Tuesday, 27 March 2018


Find a 1RM 
Press 
1 min time cap 
max HSPU 
Isabel 
30 x snatch 

Monday, 26 March 2018


NEW EXTRAS PROGRAM LIVE TODAY 

Spilt into three domains Strength, Gymnastics and Engine 

After speaking to a few of you who wanna work on specific areas of fitness after the Open, I have put together an extras program for you. This will allow you to work on specific parts of your fitness whilst still doing the classes. 

If your interested please email me for more details


Testing week 
Find a 1RM 
Back Squat 
1 min time cap
max pull ups 
For time 
1000m row 

Friday, 23 March 2018

Last week of the CrossFit Open

I hope you have all enjoyed the process and have now made new goals

Bring on tomorrows social


18.5
or
go over movements 

Thursday, 22 March 2018

Bench press 
5 x 5 
Max vertical jump 
Max turkish get up 

Wednesday, 21 March 2018

Running Cheif


30 min EMOM 
min 1 - run 100m 
min 2 - 1 rd chief  
"3 power cleans 
6 push ups 
9 air squats" 
min 3 - rest 

Tuesday, 20 March 2018


skill - muscle ups 
ring or bar drills 
Tabata 
8 rds, 20 sec work, 1 sec rest 
CTB or ring rows 
rest 1 min 
push press 
rest 1 min 
hollow rocks 
rest 1 min 
KB swings 

Monday, 19 March 2018

Easter Weekend

Advance notice on Easter weekend opening hours 

Good Friday 30th March - 8am & 9am  classes

Saturday 31st March - MURPH - bring a vest if you have one

Back Holiday 2nd April - Closed

Tuesday back to normal hours

18.4
9 min time cap 
21-15-9 
Deadlift 
HSPU 
then 
21-15-9 
deadlift 
hs walk 
or 
Coe 
10 rounds 
10 thrusters 
10 push ups 

Thursday, 15 March 2018


Teams of 3 
30 min EMOM 
min 1 - row cals 
min 2 - 10/8 burpees 
min 3 - rest 
max cal row 

Wednesday, 14 March 2018

27-21-18-15-12-9-6-3
HSPU 
Deadlift 
5 rounds 
10 weighted hollow rocks 
20 weighted flutters 
rest 1 min 

Tuesday, 13 March 2018


Find a heavy 
1RM Thruster 
5 rounds 
400m run 
15 thrusters 

Monday, 12 March 2018


18.3 repeat 
14 min time Cap 
2 rounds 
100 du 
20 oh squats 52/36
100 du 
12 ring muscle ups 
100 du 
20 db snatch 22.5/15 
100 du 
12 bar muscle up 
or 
Hansen 
5 rounds 
30 KB swings 
30 burpees 
30 sit ups 

Thursday, 8 March 2018

20 min EMOM 
min 1 - Ski Erg  
min 2 - Box Jumps step down   
min 3 - KB clean & jerk 
min 4 - Assault bike 
min 5 - side lunges 


Wednesday, 7 March 2018


for time 
50 cal row 
30 Snatch  
10 muscle ups 
5 rounds 
10 weighted hollow rocks 
20 weighted flutters 
rest 1 min 

Tuesday, 6 March 2018

Teams of 2
100 Pull Ups
200 Sit Ups
300 Air Squats
Partner holds DB OH 
 
 
 

Monday, 5 March 2018


18.2 
or 
JT 
21 - 15 - 9 
HSPU / Push press 
ring dips 
push ups 

Friday, 2 March 2018

Saturday Update

Quick Update 

All classes have been cancelled today due to pavements around the gym being covered in Ice especially the slope up to the front door.

I have made changes to tomorrows classes by increasing to 8 people, can you please check what class you are booked in for and that your not double booked. If you can help out with Judging also that would be great.

If you can not make tomorrow but still wish to do work out 18.2 and b, this will be possible on monday.

For those that don't know what 18.2 is

12 min Time Cap

18.2 for time
1-2-3-4-5-6-7-8-9-10
DB Front Squat
bar facing burpees

In remaining time

Find a 1RM
clean

WOD - 18.2 ?

or

going over movements ready for Saturdays 18.2

No morning classes

Image result for classes cancelled today

Will keep you all updated on when gym will reopen

either through

Social media or website

Stay safe guys


Thursday, 1 March 2018

Classes Cancelled

Classes Cancelled 

Road conditions to bad 

Rest up for 18.2

Morning classes TBC 


KitBox Inov8 range


Inov8  CF BMOUTH Price  RRP 
Flite 260 knit  £110 £114.99
F-lite 260  £100 104.99
F-lite 235 v2  £100 104.99
F-lite 195 v2 £95 99.99
F-lite 275 £110 114.99
Fastlift 400 BOA £130 134.99
All train 215 knit  £95 99.99

moving day


9 min EMOM 
min 1 - 30/20 cal row 
min 2 - 50 du 
min 3 - 10 burpees 
rest 1 min
9 min EMOM  
min 1 - 30 /20 cal bike 
min 2 - 50 du 
min 3 - 10 oh squat 
rest 1 min 

9 min EMOM 
min 1 - 30/20 cal ski 
min 2 - 50 du 
min 3 - 20 KB swings 

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...