WOD A. Row 1000m for time B. 10min AMRAP 5 pull ups (chest to bar) 10 press ups 15 squats Tonight, 19.15, there is weightlifting on with Ray Cavanagh. Thursday, 19.15, mobility is on with Jonny. Friday 13.4 will run as the regular workout of the day, it will also run all weekend. Monday 1st we will be closed all day. 13.5: we will unfortunately be closed on Saturday 6th as we are hosting the Scottish Open. All members are welcome to come along and support/spectate for free at the event. Some big lifters will be present as well as some members! We will be open on Sunday for a little longer to make up for being closed on Saturday.

WOD A. 3x5 back squat 3x3 push press 3 sets weighted/strict pull ups (max reps) This week we have Olympic weightlifting on Tuesday night at 19.15 in place of the WOD, it is a perfect opportunity to work on your technique as cleans are still yet to turn up in the Open. Thursday there is no 19.15 WOD and instead is mobility with Jonny, this class will work on enabling better range of motion prior to taking on 13.4 on Friday and the weekend. Friday will be the 13.4 WOD as usual.  It will also be the only workout going on over the weekend on both Saturday and Sunday. A week on Monday (1st April) the gym will be closed for Easter.  Sorry for any inconvenience.

WOD For time 15 wallballs Then 10 to 1 / 1 to 10 rep ladder of Kb snatches (kb swings for Fundies) Pistols (air squats for Fundies) Then 50 wallballs Thursday will have a straightforward WOD and judges will be available to go over 13.3. Thursday night, 19.15 will be mobility and will look at improving mobility specific to 13.3. Friday is 13.3, come in, get judged, register your score and cheer on others! On a final note, we would like to take the time to say we are so happy to see so many members, old and new, continue to improve their lifting technique. Today's classes, although busy at times, all displayed a marked improvement in lifting technique. Keep up the good work!

WOD 10min AMRAP 30 double unders 15 hang power cleans 40/25kg There is no 19.15 WOD on tonight, instead there is olympic weightlifting with Ray Cavanagh Thursday will be open gym all day and judges will be available to judge 13.3.  At 19.15 Jonny will be hosting a mobility session geared towards preparing athletes for the 13.3 workout on Friday.

WOD Heavy clean 3x3 back squat then 3 sets of 25 strict push ups 10 strict pull ups - be strict on movement standards, add resistance if necessary Another amazing weekend of competition wraps up and we are reminded once more just how supportive and strong our community is.  Keep up the good work, get those tight muscles on mobility balls and rest those vocal chords to cheer on those in need this weekend.  We are almost half way through already, every one of you is doing their bit to add to this amazing atmosphere we experience each weekend. Tuesday: olympic lifting is on in place of the 19.15 WOD Thursday: mobility is on in place of the 19.15 WOD  

CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box For a downloadable PDF of the workout, click here. Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

WOD In pairs: 4min AMRAP 5 clapping press ups 15 heavy swings 30 wallballs For 2 rounds then : Max reps in remaining time lateral box jumps (20") Rest 2 mins Repeat. Only one person does the 5/15/30 x2 and the other does the lateral box jumps per round. Then swap over each round. 4 rounds of the AMRAP (2x buy-in and 2x box jumps per person) Post total lateral box jumps per pair.

WOD For time: 2x block run then: 5 rounds of: 5 thrusters 70/50 10 k2e 15 box jumps Tonight:  Olympic Lifting is on instead of the 19.15 WOD.  If you found 13.1 tough then you should make it along to this class and brush up on your lifts.  Cleans have come up every year in the Open so this is one of your last chances to practice! Thursday:  Mobility at 19.15.  Address those range of motion issues before the 13.2 Open workout on Friday. Friday: 13.2.  As the WOD, come in on time and warm up.  Be sure to cheer one another on, remember we can scale and you will get a good workout regardless of ability!

WOD 3x 5 back squat 3x 3 push press - between sets of push press do a single attempt of max strict pull ups or weighted pull ups. Then: 4min max OH lunges 20/15 Once again, we want to take the opportunity to say THANK YOU to everyone involved in a long and challenging weekend.  A special thanks to all the volunteer judges, the crowds of support and all the photos (remember you can send them in using the app and we can make sliders of them for the website!). A special thanks to Mat and Anna for all the amazing photographs. We are currently looking to buy new kit and are finishing off the refurbishments at the gym. Don't forget we have new supplies of Vita Coco, Omega3, wrist wraps, finger tape and speed ropes in stock.  Could it be double unders next week? Thanks to Kenny Wallace for the video below!