Sunday 3 Jan - Open Gym 2-4pm

Bye Kel!

An absolute CFD legend who started with us in 2010. 

Saturday 2 Jan - In 20 Min - 2.4K Run. In Time Remaining - 10 Clean (40/30), 14 Burpee Over Bar. 2 Min Rest. In 10 Mins - 1K Run. In Time Remaining - 14 Front Squat (40/30), 10 Burpee

 All session times are back to normal

Hello 2021

Friday 1 Jan - Open Gym 2-4pm

 

Thursday 31 Dec - 100 Double Under, 100 Russian Twist (10), 80 Double Under, 80 KettleBell Swing (24/16), 60 Double Under, 60 MedBall Clean, 40 Double Under, 40 Hang Power Snatch (20/15), 30 Double Under, 30 Atomic SitUp, 20 Double Under, 20 Devils Press (22.5/15), 10 Double Under, 10 Wall Climb

 8:30am and 4pm 

THEN

Beer and Pizza (from 5pm). All welcome.

Wednesday 30 Dec - 12 Min AMRAP - 18 WallBall, 38 Double Under, 3 MuscleUp

  5:30am, 9:15am, 4pm, 5pm and 6pm

Strength - Front Squat

Tuesday 29 Dec - 21 Min AMRAP - 1 Min Work/30 Sec Rest - 20cal Row, 20 Toes To Bar, 20 Hang Power Clean (60/40), 20 Toes To Bar, 20 Box Jump Over

 5:30am, 9:15am, 4pm, 5pm and 6pm

Gymnastics WOD - 20sec Work/20sec Rest - 4 Rnds of Each - Top of Ring Hold, Chin Over Bar Hold, Narrow HandStand Hold, Hollow Rocks

Monday 28 Dec - 4 Rounds - Every 9 Mins - 400m Run, 16 Dumbbell Snatch (22.5/15), 12 Chest To Bar PullUp, 8 Burpee, 4 Rope Climb

 8:30am and 4pm