WOD A. Front squat 3-3-3-3-3-3 B. 10min AMRAP 3 thrusters 60/40 5 C2B pull ups 10 bar jump burpees CrossFit Strongman seminar with Rob Orlando himself, 21st September, come in and learn how to use all the new kit we have been accumulating.  Link here to sign up, be quick, not many spaces are left! Tuesday 19.15 there will be no WOD, weightlifting will be on instead led by Ray Cavanagh. This class costs just £3 per head. It is a must for anyone who struggles with the clean and jerk or snatch. There is no minimum standard for this class, open to everyone of all ages and abilities! Thursday 19.15 there is no WOD, mobility is on instead with Jonny from Physio Effect. This also costs just £3 per person. If getting depth on the squat, struggle locking out over head or have a niggle or pain, this is the class for you. Come in and learn how to take care of yourself and have a chance to speak to a physio.

WOD 3min AMRAP 500m row/ski 400m max ground to overhead 3 Rounds, score will be total kilos moved Between each round complete 1 block run and 20TTB. Tuesday 19.15 there will be no WOD, weightlifting will be on instead led by Ray Cavanagh.  This class costs just £3 per head.  It is a must for anyone who struggles with the clean and jerk or snatch.  There is no minimum standard for this class, open to everyone of all ages and abilities! Thursday 19.15 there is no WOD, mobility is on instead with Jonny from Physio Effect.  This also costs just £3 per person.  If getting depth on the squat, struggle locking out over head or have a niggle or pain, this is the class for you.  Come in and learn how to take care of yourself and have a chance to speak to a physio. A big congratulations to CrossFit East Kilbride on their opening!  The CrossFit community in Scotland continues to grow, I can see some friendly competition going up soon! CrossFit Strongman seminar with Rob Orlando himself, 21st September, come in and learn how to use all the new kit we have been accumulating.  Link here to sign up, be quick, not many spaces are left!

WOD A. 3 rounds of: 60s max axle deadlifts 70/50 60s max box jumps 60s rest B. 3 rounds of: 60s max thrusters 42.5/35 60s max TTB 60s rest

21-15-9 Hang Power Cleans 70/50kg Bar Jump Burpees (Strictly two-footed) Every time you break the cleans: do a block run. Tonight, Jonny Kilpatrick of Physio Effect will be holding another informative journey through the pain cave to meet your power animal. He'll limber up your dysfunctional joints and send you from pain to performance. Be sure to congratulate him on his epic 140kg 20rep max back squat. The class will run from 19.15, taking the place of the WOD.  

WOD In teams For time: Team run 3 rounds of: 20 wall balls (everyone shoots for the 10' line) 15 swings 32/24 (scale to Russian swings before weight) 10 burpee box jumps (20" for all) then 1x block run relay. -The whole team must return from the run before the first athlete can begin wallballs. -Once the station in front of you is free the next athlete can go.  So once 20 wallballs are completed the next athlete can begin wallballs. -No overtaking is allowed. -On the final sprints, each team mate must complete 1 block run to finish, this is done in a relay. -The first sprinter cannot go until the last athlete has finished the burpee box jumps.

WOD A. 5-5-5-5 back squat with each successful 5, up the weight by 1kg minimum and go heavier.  4 sets. B. Row 500m then max unbroken wallballs - if you drop the ball or pause that constitutes a break, a no-rep for failing to hit the target or get squat depth does not. - if you manage the row in under 1:35/1:45 then you get a +15 wallball bonus! - if you manage the row in under 1:45/1:55 then you get a +10 wallball bonus! Record KG squatted, row time and wallballs completed Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don’t have to be a member.  £3 for members and £4 for non-members.  Lasts a full hour. Thursday 19.15: Mobility takes place of the WOD which is ran by our resident physio Jonny Kilpatrick.  This session is open to members and non-members and costs just £3.  This class is well worth a visit if you need to improve your flexibility or have any persistent muscle tightness. Saturday 11AM is girls WOD, it is free for all female members and £5 for non-members, ran by Steph Dekker.  Gents please be out of the gym by 11.15 at the latest and no you can’t ‘just squat in the corner’! This Saturday, CrossFit East Kilbride is having their Open Day.  Please show your support and stop by, like their FB page and subscribe to their website! Paleo Challenge will have [...]

WOD 20min AMRAP Block run 21 KB swings 24/16 12 pull ups rest 2mins (mandatory) - The rest begins as soon as you finish the pull ups and must be a full 2mins before you go on your next block run. Tuesday 19.15: Olympic lifting takes place of the WOD, Ray Cavanagh will be leading the class and it is open to all, you don't have to be a member.  £3 for members and £4 for non-members.  Lasts a full hour. Thursday 19.15: Mobility takes place of the WOD which is ran by our resident physio Jonny Kilpatrick.  This session is open to members and non-members and costs just £3.  This class is well worth a visit if you need to improve your flexibility or have any persistent muscle tightness. Saturday 11AM is girls WOD, it is free for all female members and £5 for non-members, ran by Steph Dekker.  Gents please be out of the gym by 11.15 at the latest and no you can't 'just squat in the corner'! Paleo Challenge will have a return date soon, watch this space!

WOD As a team: 3 rounds 500m row 40m (2x Rig to Office to Rig) Farmers Walk @ 100kg 20m Sprint Load/Unload 80Kg to 48" 15KBS @ 32/24kg 20m Sprint Subsequent athletes must wait for the athlete in front to move on from the plate load/unload. If the person in front of you is loading plates; your task will be to unload them and vice versa. Saturday 11am, there is a girls WOD.

WOD A. 1RM strict press B. OH medley! This evening there is no 19.15 WOD, mobility is on instead with our physio Jonny.  It costs just £3 per head and it is time well spent learning how to care for your muscles and joints. He also has a new range of sweet tees if you are so inclined. Girls’ WOD will take place on Saturday at 11am. All male athletes should be finished their workout by this time and anyone turning up late will be politely asked to leave. This time is deliberately set aside so that our female athletes, especially the new ones, can work on the skills and lifts that are typically troublesome for them. Please allow them to do so in an organised, comfortable and focussed environment. The gym will be closed immediately after this WOD. Thank you for your assistance.