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.

Final day of limited opening hours! We are open from 06.15 to 1.30 today. Same format, open gym. There will be a workout written on the board for those lacking ideas but otherwise squat, power clean and do some tech!

Just a quick reminder that the gym is open for use today between 1 and 8. It's open gym so rock up any time and do a workout/work on some tech of your choosing. Regular classes start up again on Monday 7th!

Open gym 9-12 There is no girls WOD, just come in and work on technique and strength!  A coach will be present during these hours to offer advice and help check form.