WOD A. Max effort 500m row. B. 5x5 back squat C. 5 sets of banded sprints and 5 high box jumps 32/24" or higher Record time and weight.

WOD 25 burpees 10 to 1 Front squat 60/40kg Toes to bar Box jump 24/20" (with step down) then 25 burpees

Almost the weekend! Next week, Wednesday, there will be a mobility WOD on at 7.15pm. It costs just £3 per member and £5 for non-members. Well worth the money. If you are interested in attending please let a member of staff know. WOD A. In 3 attempts do as many strict pullups into kipping pullups as possible. B. In 3 attempts do as many dips as possible. Post total reps for both exercises. C. 9min AMRAP Ground to overhead 70/45kg -every 3mins do a block run, start with a block run.

A great turnout yesterday, over 70 people turned up for mobility throughout the day!  Yoga classes?  Would you be interested in trying a class?  If so write in comments and let us know! WOD A. emom for 7mins 1 power clean 1 front squat 1 jerk Start at about 65-75% of your 1RM power clean and go up in weight between attempts.  Every time you miss a lift, incur a penalty. B. 10min AMRAP Do your penalty reps then: 3.3.6.6.9.9 etc Sit ups Wall balls Post heaviest completed barbell complex and total reps to comments. Do your power cleans as fast as this guy (thanks Tino for finding this!)

WOD Mobility WOD hosted by Jonny Kilpatrick of Physio Effect Please turn up to classes on time as they will start promptly and you will not be permitted to join late.

There is no Olympic Lifting tonight and parkour has been cancelled for Thursday.  Tomorrow however (Wednesday) Jonny will be running mobility classes for every WOD all day!  This is a terrific opportunity to learn something about basic joint/muscle maintenance.  It also gives some of you a chance to meet our in-house physio and book in for an assessment/treatment for those niggles and pains. If you are in for the WOD please be on time and if you are in training during WOD time, you are doing the WOD. Anyone looking to sign up / enquire about Fundamentals, please get in touch via email or by using the Contact Us form and we will get back to you as soon as possible. WOD 3 rounds of: 3min AMRAP: 30 burpees + max calorie row (damper setting 5) Rest 90s 3min AMRAP: 10x clean and jerk 60/40 + max rep wallballs Rest 90s Post total reps+calories

Gavin will be away on his honeymoon for the next two weeks so please see Iain if you need anything. This week, Jonny will be running mobility classes in all the WODs on Wednesday. This is free and open to all members so don't miss this opportunity to learn how to take care of those niggles and pains! If you are wanting an assessment then see him after the class to find a suitable time to book in. There is no parkour or Olympic Lifting this week however Team WOD and girls WOD will both be on over the weekend. WOD A. 20mins find your 1RM snatch or power snatch B. 3-3-3-3-3 back squat Post loads to comments

Congratulations to Gavin and Laura on their wedding today! Girls WOD is on at 11am today. Wednesday will be mobility day, so each WOD will be a mobility WOD. WOD 12 minute AMRAP Complete Annie (50, 40, 30, 20, 10 double-unders & sit-ups) then As many reps/rounds of Cindy as possible (5 pull ups, 10 press ups, 15 air squats) Post reps/rounds to comments.

WOD A. 20mins work on technique and build up to a heavy 1 rep squat clean. B. Every minute on the minute (emom) 5mins: Power clean and 3 front squats (65% of 1RM squat clean) emom 5mins: 1x Squat clean, 1x front squat (75%) emom 5mins: 1x Squat clean (85%) emom 5mins: 3x Power clean, 5x burpee (65%) Post 1RM squat clean to comments.

Happy Birthday Fitzi! Today there is no parkour unfortunately but we will keep you updated as to when the next classes will commence again. This Saturday there will be normal WODs on at 9, 10 and 11am. We will be closed on Sunday. WOD A. 15mins establish a 1RM split Jerk B. for time: 10 to 1 kb swing 32/24 lateral box jumps 24"/20" abmat sit ups