Tuesday 14th JanuaryMetcon (Time)8 rounds for time in pairs (4 each): 400m/350m row Partner does 5x Manmakers 22.5/15kg

Monday 13th JanuaryMetcon (AMRAP - Rounds and Reps)AMRAP 12 7x OTBB 7x Snatch 43/29kg 7x TTB

Sunday 12th JanuaryCardio WOD2k Row (Time)Max Effort 2k RowStrongWOD

Wednesday 8th JanuaryMetcon (3 Rounds for reps)In Pairs 3 rounds each YGIG 5min work - 5min rest 750m/600m Row max burpees over erg *individual scores

Tuesday 7th JanuaryBench Press (5x5 @75-80%)Metcon (3 Rounds for reps)Barbell Bench Drop SetMen 50-35-20kg Women 35-25-15kgSeated strict press (3x8-12 DB's)DB Skull Crushers (3x8-12 )

Monday 6th JanuaryFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups43/29kg

Team WodMetcon (Time)Teams of 4 Buy In - 140/100 Bike and Row 10 Rounds 10 Synchro Burpees 20 Synchro Air Squats Cash Out -140/100 Bike and Row

Tuesday 31st DecemberNew Year Hours:31st Dec - open until 14:151st & 2nd Jan - CLOSEDMetcon (Time)In pairs for time, YGIG: 5-5, 10-10, 15-15, 20-20, 15,15, 10-10, 5-5 Cal on Bike STOH 22.5/15kg *one works, one rests

Monday 30th DecemberNew Year Hours:31st Dec - open until 14:151st & 2nd Jan - CLOSEDDie Hard - "No one kills him but me." (Time)"No one kills him but me." For Time in Pairs, 1 person works split the reps however you like: 120x Wallballs 20/14lb 100x Deadlifts 100/70kg 60x Pullups 100x Burpees 120x sit-ups

Team WodNew Year Hours:31st Dec - open until 14:151st & 2nd Jan - CLOSEDMetcon (AMRAP - Reps)Teams Of 3 30 Min AMRAP Buy In -150/120 Kcal Bike In Remaining Time: Conga Style 12/10 Kcal Row Max Burpee Box Jump Overs