Sunday 31 July - 10 - 11am Open Gym & WOD


WOD: 1 Wall Climb, 5 Wall Ball, 10 Sit Ups

Saturday 30 July - WOD: 'Murph' - 1.6K Run, 100 Pull Ups, 200 Push Ups, 300 Squats, 1.6K Run


If you have a weight vest and want to wear it then bring it with you!

Sunday 24 July - 10 - 11am Open Gym & WOD

WOD: 4 Rounds - 2mins - Cals, 2mins - Burpees, 2mins - Sit Ups, 2mins - Wall Balls, 2mins - Rest

Sunday 17 July - 10 - 11am Open Gym & WOD

WOD: AMRAP - 20 Cal Row, 20 Single Arm Dumbbell Thruster, 15 Cal Bike, 15 Toes Thru Rings, 10 Cal Ski, 10 Devils Lunge

Tuesday 12 July - WOD: Up Ladder - OverHead Squat, Burpee Box Jump


Strength: 1RM Behind The Neck Split Jerk

Monday 11 July - WOD: 'Annie' - 50 - 40 - 30 - 20 - 10 Double Under, Sit Up


Strength: 1RM Turkish Get Up
Skills WOD: Dips, Toes to Bar, Pistol Squats

Sunday 10 July - 10 - 11am Open Gym & WOD


WOD: 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10 Pull Up, Push Up, Sit Up, Squat. *200m Run and 250m Row after each set

Tuesday 5 July - WOD: 21 - 15 - 9 Front Squat, Over The Bar Burpee


Strength: 1 Squat Clean, 2 Front Squat, 1 Split or Push Jerk
Skills WOD

Sunday 3 July - 10 - 11am Open Gym & WOD


WOD: 100 Cals, 10 Wall Climbs, 100 V-Sits, 20x10m DeadBall Carry, 1K Run, 30 Devils Press. *Partition However