WOD For time: Run 1000m 3 rounds of 20 knees to elbow 10 deadlifts 100/65kg then Run 1000m

WOD "Fight Gone Bad" The clock runs for 5 minutes with each person accumulating a score by counting reps or calories. At the end of each minute the athlete moves to the next exercise in the sequence. There will be a total of 3 rounds. Every rep counts. Wall-ball: 20 pound ball, 10 ft target. (Reps) Power Clean: 35kg (Reps) Box Jump: 20" box (Reps) Push-press: 35kg (Reps) Row: calories (Calories) Parkour begins again tonight alongside the 7.15 WOD, it is free to members and only £4 to non members. There is much to be learned here so make sure you give it a go.

We have PurePharma Omega3 and Vit D3 in stock, please see a member of staff if you are interested in getting some.  If you don't know what it is or who uses it, check out their site and the athletes who use it here WOD 3-3-3 Thruster Using the same weight achieved on the thrusters, 5min AMRAP Front Squat. Post weight and reps to comments In the remaining time, foam roll those legs and stretch out those shoulders!

Let us know if you are planning on attending  parkour and Olympic Lifting!  Olympic Lifting is tonight at 8pm. WOD JT 21-15-9 Handstand push-ups Ring dips Push-ups . Have a goal and train hard, nothing can stop you :   Kieran Behan defies odds to achieve his Olympic dream

Olympic Lifting Tuesday 8pm.  Conditioning for Parkour Thursday 7pm.  Team WOD Sunday 11am. Post to comments to book in (for the above classes, use the online booking system for the regular wods) WOD Squat Clean 3-3-3 Power Clean 3-3-3 then 200 walking lunges for time with 20/15kg plate overhead Post kilos and time to comments.

Tuesday, 8pm is Olympic Lifting, Thursday, 7pm is Conditioning for Parkour.  Please let us know which classes you plan on attending!   Team WOD begins today at 11am, there is a WOD at 10am as well.  If you are missing Paleo tests please make us aware which you need to do.

WOD 5 x 1min on / 1min off Max double unders. 2mins rest 5 x 1min on / 1min off Max 10m shuttle runs. Post highest and lowest scoring rounds to comments.

Great results from yesterday!  Keep it up, only Fran left to go!  There is no parkour tonight, this begins next week on the 19th, however there is a team wod on Sunday.  Please let us know if you plan on attending. WOD 10min AMRAP 3 wall climbs 5 box jumps (32"/24") 7 power cleans (70kg/45kg)