Workout of the Day
Tonight, Olympic Lifting at 8pm. This is the last one before the New Year so make sure you come along! There is no Fundamentals or other events before the New Year. Just the normal WODs. Make sure you keep track of our opening hours over the next few weeks. Power Clean 3-3-2-2-1-1, rest up to 10s between reps and up to 3mins between sets. then: 3 Rounds for time: 10 TTB 10 kb swings (32/24) 10 burpees
Strict press 3-3-3 10 minute AMRAP 10 shoulder to overhead 10 back squats Every time you put the bar down do 10 sit ups Scale weight as necessary.
Parkour is kicking off at 2pm today! WOD For time: 21-15-9 Power cleans (60/42.5kg) Box jumps (24/20") Press ups
'Helen' 3x Rounds for time Run 400m 21 Kettlebell Swings 24/16kg 12 Pull-ups
This Sunday GPC's Nightmare Before Christmas - all are welcome to attend! WOD 5 rounds for time: 15 SDHP @50/35 25 wallballs 20/14
Tonight at 7pm, conditioning for parkour! This class will be indoors so come along and give it a shot. Sunday there will be NO TEAM WOD, instead there is a parkour event which will be taking place in the gym on Sunday from 14.00-17.00. WOD 5 sets of this barbell complex: 6 deadlifts 4 hang squat cleans 2 push jerk Start with a weight you know you can do and build up. Rest 3 mins between sets, there is no time limit during the sets. Once started don't drop the bar. Score is max kg you complete the complex with.
Final Paleo retest! WOD Fran 21-15-9 Thrusters Pull-ups If you have never experienced CrossFit or this workout before, get in touch and come down, it's a goody! Thanks to Raymond, Haris and Colette for some great coaching at Olympic Lifting last night. This Thursday, parkour, don't miss it!
NEW: Fundamentals is cancelled tonight however all are welcome to attend the regular WOD! Tonight, Olympic Lifting at 8pm. Please let us know by text, comment or email if you plan on attending! Thursday is parkour from 7pm and this Sunday we will host a parkour event which is free for all to attend. We carry on with the rest of the paleo challenge final retests WOD Bleep test
CrossFit Total: Strict Press: Single Rep Max, 3x Attempts Back Squat: Single Rep Max, 3x Attempts Deadlift: Single Rep Max, 3x Attempts This constitutes the first of the final assessments for those on the Palaeo Challenge although, those members who were around at the start and mid-points can also check their progress against their previous efforts. Olympic lifting continues this Tuesday: The throwdown has shown up a lack of experience and problems with technique for some - come along and have this addressed by our two vastly experienced coaches. Gladiator Weightlifting Club are running a competition on Sunday (18th) at their facility and all are welcome to either spectate or compete - this would be a good chance for those who attend the OL classes to demonstrate their mastery of the Clean and Jerk and the Snatch - that's right, mastery. Parkour runs as normal on Thursday night and there will also be a Parkour conditioning session on Sunday that promises to be well attended and good fun. Any athletes who have yet to complete all 3 Workouts for the London throwdown should ensure they get in for this, especially the ladies. The organisers of the event have stressed that it is important for even the non-Rx female athletes to post scores: there may well be extra spaces to fill for London. well done to all who have taken part, regardless of how you placed - it has been a tough week and you have all done exceptionally well. Good Work!
Team WOD begins at 11am so come in early if you want to warm up! 10AM WOD 3 Rounds for time 50 double unders 21 box jumps 24/20" 15 kb swings 32/24kg Week ahead: Back to normal programming! The final scores for the London Throwdown need to be in before 8pm on Monday. There will be the final retests for the paleo challenge this week. Tuesday there will be Olympic Lifting, please let us know how many of you hope to attend so we know whether it is worth running. The same applies to parkour. Wednesdays 6:15pm are back to normal WODs. Opening hours leading up to and between Christmas and New Year are as follows: 23rd - open as normal 24th - normal weekend hours 25th - closed 26th - closed 27th - Tuesday and 29th - Thursday: 12:15 to 20:15 28th - Wednesday and 30th - Friday 6:15 to 14:15 31st - usual weekend hours 1st - closed 2nd - closed 3rd - business as usual 4th - Paleo Challenge begins! (more details to follow)