WOD Sat 14th Jan ’12
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.
WOD Fri 13th Jan ’12
Team WOD on Sunday, spaces are still available so please get in touch if you wish to take part! Today is the final retest for the Paleo Challenge, you have all done really well, let's keep the momentum going. Friday the 13th, it can be none other than.... Fran
WOD Thu 12th Jan ’12
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)
WOD Wed 11th Jan ’12
Please use the online booking system to book in for classes. Also the 17.15 and 18.15 classes are at capacity, so we will not be looking for any more members at those times. The team WOD is on this Sunday at 11am. Parkour is not on this week, it starts again on the 19th. Paleo Spartans, lift big and see us if you haven't had measurements taken! WOD CrossFit Total 1-1-1 Press 1-1-1 Back Squat 1-1-1 Deadlift
WOD Tue 10th Jan ’12
Well done to all who took part in the bleep test, just a reminder that the CrossFit Total is the next test, taking place on Wednesday and the final test, Fran, is on Friday. Stay strong Paleo Spartans, 1 day down! Olympic Lifting, Conditioning for Parkour and all other speciality classes will not take place till next week. Team WOD is on Sunday as normal, 11am. Let us know if you intend on doing the team WOD! Make sure you keep using the online booking system to register for classes. WOD In 15mins work up to a 3RM overhead squat Then for time: 200 double unders - every break do 10 kb swings (32/24) 75 pull-ups - every break do 10 goblet squats (24/16) 50 pistols