Workout of the Day Diane 21-15-9 Deadlift (100/60kg) Handstand push-up

Workout of the Day This WOD was written by Karl Steadman of CrossFit 3D Remembrance WOD 18 Min AMRAP 11 Hang Power clean 35/25kg 11 Push Press 35/25kg 11 Pull-ups 11 Burpees Rest one full minute in silence at 11 mins we will remember them….

Workout of the Day A. 2RM front squat B. 3x20 (10 each leg) kb walking lunges (heavy) C. In pairs, 3 rounds of: block run 30x banded goodmornings As one runs the other does goodmornings, you can only swap once both are finished your station.  3 rounds each.   This weekend we will have CrossFit Kids on both Saturday and Sunday!  

Workout of the Day A. Strict press 3RM B. 3x max strict pull-ups C. 10min emom 5 burpees 10 thrusters 42.5/30kg   This weekend there is CrossFit Kids and Girls WOD on Saturday at 11.15. Fundamentals is next weekend so be sure to let any friends and family know who may be looking to join.  This will be the last Fundamentals intake for 2014 and spaces are limited!  That being said, if you are an existing member or used to be a member you are more than welcome to participate for a reduced rate, please get in touch with us to find out more. A big congratulations to Scott Cherry on achieving his first muscle-up the other day!  Hard work pays off!

Workout of the Day A. Power snatch - technique and for those more familiar then increase weight. B. 500m row for time @ 22spm or less 500m row for time @ 27spm or less 500m row for time @ 30+spm    

Workout of the Day A. in pairs: 12min AMRAP one person does 25/20 wallballs, the other does 3 burpee box jumps then max double unders. The goal is to score as many double unders as possible so do your wallballs quickly! In order to scale correctly, drop/add weight in wallball before reps. B. All the ab work

Workout of the Day A. Alternating emom 12mins: ODD: 1-5 strict pull-ups.  If the number is too low add a band for resistance and if strict is too hard negative or ring row. EVEN: 3-5 press-ups into 1 wall climb.  If 1 wall climb is too easy then hold at the wall.  If it's too hard then do 7 press-ups and hold a plank. B. 7min AMRAP 10 burpees 5 C2B pull-ups  

Workout of the Day A. Sumo deadlift 1RM B. 3 individually times rounds: Row 300/250 20 kb lunges 20 kb swings This week we have olympic lifting on both Tuesday and Thursday evening at 19.15.  There is no WOD on Tuesday at this time but there will be a WOD on Thursday.  The weightlifting classes cost just £3 to attend and you don't need to be a member of the gym to attend.  These classes will look at two of the most complex barbell exercises, the snatch and clean and jerk.  Colette has over 6 years of weightlifting experience and is a highly qualified coach to boot.  This is not to be missed. This Friday is back to normal, another bring-a-friend day will be announced soon. Saturday 11.15 is CrossFit Kids and Girls WOD. These are the PR's from October, we are pleased to see so many firsts for so many athletes and are inspired by your efforts to continually strive to improve yourselves.  This part of the board has been wiped clean for November, if you PR a lift get it up there and inspire the other members of the gym to become better versions of themselves!  

Happy Halloween! In teams, for time: Block run relay 20x 5 pull-ups, 10 push-ups, 15 air squats Row relay (PM only)

Workout of the DayA. 2x Banded sprint into 15/25/35 Russian KBSB. 4 rounds for time5 heavy DL10 goblet squatsExtra credit: 100 banded goodmornings   Tomorrow (Friday) is bring a friend day!  We will also be hosting a Halloween WOD, this means there are no regular WOD times for the evening.... we will have one WOD at 18.30.  Please feel free to dress up.  If we can have everyone in from 18.15 that would be perfect.  Please bring your own food and drink and let's make it a big social event.