WOD A. 3RM front squat with 3s pause at bottom of rep 1 and 3. B. For time: 1min max calorie row (kcal) rest 1min then Fran 21-15-9 thrusters 42.5/30 pull ups We are closed until at least the lunchtime WODs tomorrow.  Sorry for this unusual event however these are the finishing touches on the work being done at the gym and we want to make sure they are completed for Monday.  This will better our service to you all and should be done soon.  We hope you all understand.

WOD A. 1-1-1-1-1-1 hang snatch B. 5 rounds for time: 10 overhead squats 50/35 15 over the bar burpees Tonight:  Jonny's mobility class is on instead of the 19.15 class.  This class is open to all and will be addressing the maintenance of the front rack position.  Come along and learn how to develop your upper body mobility! Friday morning we will be closed.  We apologise for the inconvenience however we are needing the morning to tear down the end area and put it into a skip that arrives that morning.  If you wish to help then please stop by from about 7.30.  The gym should be open from lunchtime (12) onwards.

WOD A. Tabata 20s on / 10s off x8 wallballs abmat situps B. For time: 15 burpees 30 thrusters 40/30kg 45 kb swings 24/16 block run 45 kb swings 30 thrusters 15 burpees

WOD A. 500m row for time B. 10min AMRAP block runs max ground to overhead Tonight, there is no 19.15 class, instead it is olympic lifting, cost is just £3 to come in a nd learn from the head of weightlifting Scotland. This Thursday there is no 19.15 class, Jonny's mobility class makes it's return.  Come along and improve your range of motion and learn how to take care of that new found strangth!

WOD A. 3x 5 back squat 3x 5 strict press 1x 5 deadlift B. 5 min AMRAP 250 double unders max abmat sit ups Make sure you write down your scores, keep a record and beat it again next week!  Every Monday is strengthy, come in and lift heavy.  Want some goals?  Look here Special thanks to Steph McCormack  for taking the girls WOD on Saturday, everyone loved it and we wish you a safe journey home and look forward to seeing you again soon!  For those interested here is a link to her diet blog: StupidEasy Olympic lifting returns!  Tuesday night there is no 19.15 WOD.  Instead it is a class focussing on speed and power taught by Ray Cavanagh of Gladiator Weightlifting Club and recently won two Coach of the Year awards by the Council!  This class is for everyone... please make an effort to get along if you are hoping to brush up your technique in the clean and jerk or snatch.  £3 per person. Work is still ongoing at the gym but the end is in sight!  With just the end area to demolish and new showers to install we continue to work hard to improve our service to you.  Thank you for all your understanding and support.  We won't rest.  I wanted to type 'until we are the best gym in the UK' but that's just not true, we just won't relent on offering a better coaching experience, simple as that! Soon to come:  Mobility [...]

WOD 'Kalsu' 100 thrusters for time 60/40 - every minute on the minute, starting with, 5 burpees. - 15min time cap. Go hard and see how far you get!

WOD For time: 1000m row then 'Elizabeth' 21-15-9 Clean (full depth) 60/40 Ring dips - scale weight as required and scale the ring dips to press ups. Last minute notice: There will be no class tonight or Friday night at 19.15. This is for construction reasons which can't be done at any other time. Apologies for any inconvenience caused. Fundamentals:  We apologise if you have been in touch with us and we have not responded, we have just discovered a technical error that has caused a number (about 75) of enquiries to be lost.  They have been recovered and we will get in touch with you ASAP. Next week Olympic Lifting returns with Ray Cavanagh, it will take place on Tuesdays at 19.15 instead of the WOD. All are welcome, this is a brilliant class and shouldn't be missed. Saturday's Girls WOD will be taken by Steph. Sunday will be open gym from 10-1 and a Hero WOD will be posted to be attempted by members.

WOD 3 rounds 60s max wallballs 60s max burpees 60s max hand release press ups 60s max kb swings 60s max kcal row 60s rest Post total reps from each round to comments This Saturday at 11am there will be a special Girls WOD hosted by guest coach Stephanie (Gaudreau) McCormack of CrossFit Invictus in San Diego. A former Coach at CrossFit Chula Vista and advocate of the Paleo diet; Steph has some impressive credentials: CF L1 CF Endurance CF Mobility Carl Paoli's Freestyle Connection Gymastics BSc in Biology, Master's in Education Co-owner of Healthy Happy Fit Life (nutritional coaching), Creator of stupideasypaleo.com Steph relishes the opportunity to demonstrate the benefits of her dedication to training and boasts the following competition standings: Left Coast Invitational 2012 - Advanced females 2nd place Left Coast Invitational 2011 - Females 5th place 2011 Cal State Games Weightlifting 63 kg class - 2nd place CF San Diego Powerlifting Meet July 2011 - 2nd place 2011 CrossFit Games Open - 83rd in SoCal 2012 CrossFit Games Open - withdrew in 5th week due to injury Max lifts: Deadlift 130kg Back squat 120kg Front squat 97kg Clean 85kg Jerk 82kg Bench 62kg Snatch 60kg Press 42kg This is an incredible opportunity for all of our female members to learn from a phenomenal coach. There will be a WOD running from 11am on Saturday morning under Steph's experienced eye followed by a Q&A session during which you can ask whatever you like: the importance of strength training, [...]

WOD A. emom 10 mins power clean 2x hang power clean B. For time: 10 to 1, 1 to 10 alternating ladder Tuck jumps Toes to bar - every 5mins do a block run, start with a block run. Fantastic turnout yesterday, 83 members across 8 WODs for our first strength Monday!  I took photos of the scoreboard but we plan on putting up a tracking board in the gym soon so please remember what you lifted, write it down and beat it or at least match it next Monday!

WOD A. 3x5 back squat 3x5 strict press 1x5 deadlift Take your time to warm up for these lifts however once you start a working set the following sets must be completed at the same weight.  For the deadlift, warm up, then one go. B. 7min AMRAP 10 kb lunges with pass through 24/16 10 hand release press ups This marks the beginning of a new weekly programming feature. A dedicated strength day. We want everyone to write their name and the weights they move each week so we can track progress. This will go on for 8 weeks at least. Movement standards will be strict, especially on squat depth, and form will be key. We won't accept any rounded backs when you pull. For some it may require starting at a lighter weight but at the end of the day it will only improve your form, flexibility and stabilisation during future workouts! Please make an effort to attend these days, most of the exercises we program can be broken down to a combination of a squat, press, deadlift or clean.  This is a chance to track your progress and assist your movement in all the other WODs. No mobility, olympic lifting, fundamentals classes this week.  Updates of these services will follow shortly.