Well done to the morning Fundamental athletes that survived the sprints as part of yesterday's warm-up!  Has been another tough week and it's time to sit back and watch the Regionals.  Mid-Atlantic, South West, Africa and Asia will all be competing.  Link here.  Things to note for next week: Monday - We are open weekend hours, WODs at 9, 10 and 11 am. Tuesday - Olympic Lifting with Ray, Haris and Colette 8pm. Thursday - Kettlebells with Rodger at 7.15pm. Saturday - Girls WOD at 11am. Sunday - Team WOD at 11am. WOD Isabel 30 snatches for time 60/40kg

This weekend we will be having a Girls WOD on Saturday at 11am, Sunday is Team WOD which begins at 11am so be in early/on time. Next week: Monday is a half day (WODs at 9,10,11). Olympic Lifting on Tuesday at 8pm and Rodger is taking another kettlebell class on Thursday at 19.15.  Make sure you don't miss this class as he will be covering a lot of technique including the turkish get-up which may be making an appearance in the programming! Please make sure you are in on time for the WODS and remember if you are in the gym during WOD time, you are doing the WOD.  To those looking to join or are currently working through the Fundamentals, please let us know as early as possible if you can't make it in to a class. WOD 10 min AMRAP 5 pull ups 10 press ups 20 OH walking lunges 20/15

WOD Every 30s for 5mins do: 1 hang snatch (squat) and 1-3 overhead squats. then For time: 1x block run 15x burpee box jumps 24"/20" 15x wallballs 20/14lbs 2x block run 30x burpee box jumps 24"/20" 30x wallballs 20/14lbs 3x block run

WOD 4 sets of: 3x front squat with pause at bottom to 5x back squat, no pause Use 65%1RM front squat and work up if necessary. then 7 rounds for time 7x power clean 70/47.5kg 7x toes to bar

WOD 4 sets: 1 assisted -ve pull-up into max strict pull ups (use bands if needed) Total strict pull-ups. then 40s max thrusters 42.5/30kg 20s rest 40s max kb swing 24/16kg 20s rest 4 rounds.  Post total reps.

This week there will be Olympic Lifting on Tuesday, Girls WOD on Saturday at 11am and Sunday 11am is team WOD. If you plan on attending any of these classes please write your name on the board in the gym! If you are in during WOD time, do the WOD! WOD Press 3-3-3 Split Jerk 1-1-1-1 then 5 rounds for time 30 double unders 12 abmat sit-ups 6 HSPU Post heaviest press, split jerk and time to comments. Details at GymnasticsWOD

This Saturday at 11am, it will be Girls WOD, no boys allowed. WOD 10-10-10 Back Squat then 8min AMRAP Alternating TGU 24/16

Tonight : 19.15 a new kettlebell class. Come in and try it. £3 for members, £5 for non-members. If you are in during WOD time, do the WOD. WOD For time 30 x hang clean and jerk 60/40kg -every time you drop the bar do 10 burpees

Thursday night, a brand new kettlebell class, at 7.15pm, get in, learn and work hard! Please turn up for WODs on time and if you are in during WOD time, especially the busier (evening) classes, do the WOD! WOD Sntach / power snatch practice. Hold in catch position for 5s per attempt. then 'Cin' (half Cindy) 10 min AMRAP 5 pull ups 10 press ups 15 squats

Well done to all who took part in yesterday's WOD, some great weights being lifted! Thursday night there will be a new class available at 19.15, a kettlebell class, it will cost just £3 for members and £5 for non-members. This class is designed to develop skill with the kb over a few sessions so don't expect to learn all there is to know in one lesson, like Olympic Lifting, that just won't happen. Tonight is Olympic Lifting, come in and learn from Ray and Haris, ask them about your technique and refine your skill in all speed / power lifts. They also offer advice on programming. WOD A. Perform the following complex twice to complete a set: 1x power clean 2x hang power clean 1x split jerk Touch and go on the second power clean, perform 5 sets, build up to heaviest weight possible. then 12 min AMRAP 8 Deadlifts 100/65kg 16 Pistols (alternating leg) 32 Double unders Post weight and rounds to comments.