WOD
A. 5-5-5-5 back squat
with each successful 5, up the weight by 1kg minimum and go heavier. 4 sets.
B. Row 500m then max unbroken wallballs
– if you drop the ball or pause that constitutes a break, a no-rep for failing to hit the target or get squat depth does not.
– if you manage the row in under 1:35/1:45 then you get a +15 wallball bonus!
– if you manage the row in under 1:45/1:55 then you get a +10 wallball bonus!
Record KG squatted, row time and wallballs completed
Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don’t have to be a member. £3 for members and £4 for non-members. Lasts a full hour.
Thursday 19.15: Mobility takes place of the WOD which is ran by our resident physio Jonny Kilpatrick. This session is open to members and non-members and costs just £3. This class is well worth a visit if you need to improve your flexibility or have any persistent muscle tightness.
Saturday 11AM is girls WOD, it is free for all female members and £5 for non-members, ran by Steph Dekker. Gents please be out of the gym by 11.15 at the latest and no you can’t ‘just squat in the corner’!
This Saturday, CrossFit East Kilbride is having their Open Day. Please show your support and stop by, like their FB page and subscribe to their website!
Paleo Challenge will have a return date soon, watch this space!