Workout of the Day A. 7 Minute AMRAP 30 Double Unders 5 Thrusters 42.5/30 B. 5 Mins to Establish a 1RM Cluster (Clean into Thruster) Part A runs seamlessly into part B https://youtu.be/Uatgwy65-F8 Information Weightlifting with Colette will be on tonight and Thursday at 19.30 - this class is predominantly skills based so the volume and intensity is low enough that you could attend even if you have already completed a workout. Get involved. There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year – keep an eye out for their return in January. Remember that the draw for the Christmas prizes will be announced on Christmas Eve. These will be announced here and on Facebook too. Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day A. 1 RM Sumo Deadlift B. For Time: 21-15-9 Deadlifts 145/96kg Box Jumps 30/24" 15 Minute Cap Information Weightlifting with Colette will be on tomorrow and Thursday at 19.30 - that's two chances to improve before the weekend. There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year - keep an eye out for their return. Today's WOD is a special throwback to the 2010 CrossFit Games European Regionals competition where Sam Briggs and Mikko Salo battled it out for a games spot alongside Steph and Pamela Campbell and Santino Marini. This photo was taken during the same WOD that day with three of your coaches spectating. We'd already been doing CrossFit for two years by then and this was the first time that we had been to a major competition. Look how far everyone has come.   Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored  

Workout of the Day 1-10/10-1 Criss Cross Cleans @60/40kg OTBB - Two footed Information CrossFit Kids is on with the dream team trainers Laura, Cat and Ross at 11.15 – Christmas Jumpers! Meanwhile Girls WOD will be on with the inimitable Jen Berg next door. Khi’s Flexibility Class will be on at 1000 on Sunday morning and will address issues with limited range in the chest, back and shoulders. In the image below we are afforded a rare insight into the Competitor Cell training protocol: "Storytime with Ben" Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored  

Workout of the Day A. 1-1-1-1-1 Close Grip Bench B. 3x 10 Barbell Skull Crushers C. 3x 15 Bamboo Bar Bench D. 10 Minute AMRAP 30x Double Unders 15x Air Squats 10/7x Press Ups Information Olympic Lifting with Colette will run as normal tonight at 19.30 – this is a great chance to consolidate the snatch technique you have been practicing for the past 3 weeks and to get some exposure to the clean and jerk movements too. CrossFit Kids is on with the dream team trainers Laura, Cat and Ross at 11.15 - Christmas Jumpers! Meanwhile Girls WOD will be on with the inimitable Jen Berg next door. Khi’s Flexibility Class will be on at 1000 on Sunday morning and will address issues with limited range in the chest, back and shoulders. Here is a video for those of you interested in enhancing your mobility. This particular episode of MobilityWOD discusses the 'partner tricep smash' and how releasing the tricep can increase range in the overhead position (shoulder flexion). It can also be used to improve the front rack position in cleans and front squats. If you don't care about the specifics: this will help your arms move good. https://www.youtube.com/watch?v=lEbdcYUSTBQ

Workout of the Day In teams of 3: 30 minute max distance row 1st athlete rows while 2nd athlete completes: Length of gym with atlas stone lapped 8 Burpee box jumps Length of gym with atlas stone lapped 2nd athlete then begins the row while athlete 3 begins stone carry and burpee box jumps and athlete 1 rests. Rotate through the athletes accumulating as many metres as possible within the time cap. Information Olympic Lifting with Colette will run as normal tomorrow night at 19.30 - this is a great chance to consolidate the snatch technique you have been practicing for the past 3 weeks.

Workout of the Day AMRAP12 2 Hang power Snatches 42.5/30kg 2 Pull Ups 4 Hang power Snatches 42.5/30kg 4 Pull Ups 6 Hang power Snatches 42.5/30kg 6 Pull Ups Continue ascending ladder in multiples of 2 until time. Information Tonight's Olympic Lifting class is off and will be replaced by a normal WOD, with Olympic Lifting in it. The raffle from the Christmas party tickets will be drawn on Christmas Eve. Prizes include: Reebok CrossFit Nano 5.0s Physio Effect Vouchers Purepharma Stack 1 Month of Free Unlimited Membership Free Personal Training Session Gary, Tank Commander Tickets donated by Jacqueline Elder £100 spending money donated by LM Engineering 3L Snow Leopard Vodka

Workout of the Day A. 3-3-3-3-3 Back Squat B. For Time: 200x Walking Lunges Do not cherry pick this. Yes you. Information Thanks to everyone who attended the Christmas party and made it such a great night. A full list of raffle prizes will be released tomorrow and the draw will be made on Christmas Eve - a few extra surprises on Christmas day for you.

Workout of the Day CFG/CFE Community Workout 50-40-30-20-10 Deadlifts @90/50kg Box Jumps 30/24" KBS (American) 32/24kg 100x Double unders after each set Capped at 30 mins In pairs obvy Important Information This weekend Colette's Olympic Lifting class runs at 10.00 on Saturday morning - train with the champ. CrossFit Kids is on with the dream team trainers Laura, Cat and Ross at 11.15; while Girls WOD will be on with the inimitable Jen Berg at the same time next door. The Christmas party gets underway from 2000 on Saturday night. There will be a buffet, DJ and mountains of top banter. Tickets are still available – get involved. Khi’s Flexibility Class will cancelled this Sunday on account of the carnage from Saturday night.

Workout of the Day A. 20 Minute Time Cap In Pairs: You go I go 10RFT Row 300m 6x Burpees over the erg 5 Minute transition period B. EMOM 20 1. Max Handstand Hold 2. 5 - 10 Pull Ups 3. Max Plank hold 4. 5 - 10 Toes to Bar Important Information This weekend CrossFit Kids is on with the dream team trainers Laura, Cat and Ross; while Girls WOD will be on with the inimitable Jen Berg. The Christmas party gets underway from 2000 on Saturday night. There will be a buffet, DJ and mountains of top banter. Tickets are still available – get involved. Khi’s Flexibility Class will cancelled this Sunday on account of the carnage from Saturday night.

Workout of the Day A. 7 Minute AMRAP Run 200m 5x Axle Bar Power Cleans 60/40 Rest 3 Mins B. 7 Minute AMRAP Row 150m 10x Heavy Wall Ball Shots 25/20lb Rest 3 Mins C. 7 Minute AMRAP 5x C2B 10x push ups 15x Air Squats Report scores for each AMRAP as total reps Important Information This weekend CrossFit Kids is on with the dream team trainers Laura, Cat and Ross; while Girls WOD will be on with the inimitable Jen Berg. The Christmas party gets underway from 2000 on Saturday night. There will be a buffet, DJ and mountains of top banter. Tickets are still available - get involved. Khi's Flexibility Class will cancelled this Sunday on account of the carnage from Saturday night.