Workout of the Day
Let us know if you are planning on attending parkour and Olympic Lifting! Olympic Lifting is tonight at 8pm. WOD JT 21-15-9 Handstand push-ups Ring dips Push-ups . Have a goal and train hard, nothing can stop you : Kieran Behan defies odds to achieve his Olympic dream
Olympic Lifting Tuesday 8pm. Conditioning for Parkour Thursday 7pm. Team WOD Sunday 11am. Post to comments to book in (for the above classes, use the online booking system for the regular wods) WOD Squat Clean 3-3-3 Power Clean 3-3-3 then 200 walking lunges for time with 20/15kg plate overhead Post kilos and time to comments.
Tuesday, 8pm is Olympic Lifting, Thursday, 7pm is Conditioning for Parkour. Please let us know which classes you plan on attending! Team WOD begins today at 11am, there is a WOD at 10am as well. If you are missing Paleo tests please make us aware which you need to do.
WOD 5 x 1min on / 1min off Max double unders. 2mins rest 5 x 1min on / 1min off Max 10m shuttle runs. Post highest and lowest scoring rounds to comments.
Team WOD on Sunday, spaces are still available so please get in touch if you wish to take part! Today is the final retest for the Paleo Challenge, you have all done really well, let's keep the momentum going. Friday the 13th, it can be none other than.... Fran
Great results from yesterday! Keep it up, only Fran left to go! There is no parkour tonight, this begins next week on the 19th, however there is a team wod on Sunday. Please let us know if you plan on attending. WOD 10min AMRAP 3 wall climbs 5 box jumps (32"/24") 7 power cleans (70kg/45kg)
Please use the online booking system to book in for classes. Also the 17.15 and 18.15 classes are at capacity, so we will not be looking for any more members at those times. The team WOD is on this Sunday at 11am. Parkour is not on this week, it starts again on the 19th. Paleo Spartans, lift big and see us if you haven't had measurements taken! WOD CrossFit Total 1-1-1 Press 1-1-1 Back Squat 1-1-1 Deadlift
Well done to all who took part in the bleep test, just a reminder that the CrossFit Total is the next test, taking place on Wednesday and the final test, Fran, is on Friday. Stay strong Paleo Spartans, 1 day down! Olympic Lifting, Conditioning for Parkour and all other speciality classes will not take place till next week. Team WOD is on Sunday as normal, 11am. Let us know if you intend on doing the team WOD! Make sure you keep using the online booking system to register for classes. WOD In 15mins work up to a 3RM overhead squat Then for time: 200 double unders - every break do 10 kb swings (32/24) 75 pull-ups - every break do 10 goblet squats (24/16) 50 pistols