Workout of the Day Black Box Information Weightlifting is on this Tuesday and Thursday at 19:30 but is off this Saturday at 10:00 All of our normal weekend programming: preschool, kids, teens, team WOD and weightlifting are off this weekend on account of the Level 1 seminar.

Workout of the Day 7RFT: 21x Strict Press 35/25kg 21x Knees to Elbows Information Weightlifting is on this Tuesday and Thursday at 19:30 but is off this Saturday at 10:00 All of our normal weekend programming: preschool, kids, teens, team WOD and weightlifting are off this weekend on account of the Level 1 seminar.

Workout of the Day 'The Triple 3' For Time: 3000m Row 300x Double Unders 3 Mile Run Please be on time for the workouts and be prepared to get underway sharp. This is a great test. Information Weightlifting is on this Tuesday and Thursday at 19:30 but is off this Saturday at 10:00 All of our normal weekend programming: preschool, kids, teens, team WOD and weightlifting are off this weekend on account of the Level 1 seminar.

Workout of the Day A. 3-3-3-3-3 Overhead Squat B. Calf mobility (for tomorrow) Information Weightlifting is on this Tuesday and Thursday at 19:30 but is off this Saturday at 10:00 All of our normal weekend programming: preschool, kids, teens, team WOD and weightlifting are off this weekend on account of the Level 1 seminar.

Workout of the Day "Jackie" For Time: Row 1000m 50x Thrusters 20kg 30x Pull Ups Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool (10:30), Kids and Teens (11:15) are on this Saturday Team WOD is on this Saturday at 11:15 Flexibility with Khi is on this Sunday at 10:00

Workout of the Day AMRAP10: 10x Power Cleans 60/40kg 10x Over the Bar Burpees Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool (10:30), Kids and Teens (11:15) are on this Saturday Team WOD is on this Saturday at 11:15 Flexibility with Khi is on this Sunday at 10:00

Workout of the Day A. Yoke time trial For time: 6x 20m lengths 150/100kg B. 1RM Yoke Carry 20m Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool (10:30), Kids and Teens (11:15) are on this Saturday Team WOD is on this Saturday at 11:15 Flexibility with Khi is on this Sunday at 10:00

Workout of the Day In Pairs: AMRAP10 5x Power Cleans 65/42.5kg 10x TTB 15x Wall Ball Shots 20lb,10’/14lb,9’ AMRAP10 Max Kcal Row Scaled AMRAP10 5x Power Cleans 42.5/30kg 10x TTB 15x Wall Ball Shots 20lb,10’/14lb,9’ AMRAP10 Max Kcal Row

Workout of the Day "Back Squat Party" Starting at 60/40kg complete 2 reps of the back squat every minute on the minute adding 5kg up to 100/60kg. After that, add 2.5kg EMOM to failure "Annie" 50-40-30-20-10 Double Unders Sit Ups Information We will be closed from 13:30 today for the holiday Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool (10:30), Kids and Teens (11:15) are on this Saturday Team WOD is on this Saturday at 11:15 Flexibility with Khi is on this Sunday at 10:00

Workout of the Day In Pairs: Rx+ 21-15-9-9-15-21 Deadlifts 145/95kg Box Jumps 30/24" Rx 21-15-9-9-15-21 Deadlifts 100/65kg Box Jumps 24/20" Scaled - as required Partners choose a task each (DL or Box Jumps) and complete 21-15-9 as a "you go I go" with one athlete working whilst the other rests. Upon completion of the descending ladder they switch tasks and ascend in the same fashion. In this way, partner 1 completes 21 reps of the DL, then partner 2 completes 21 reps of the box jump, then partner 1 completes 15 reps of the DL etc. Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool (10:30), Kids and Teens (11:15) are on this Saturday Team WOD is on this Saturday at 11:15 Flexibility with Khi is on this Sunday at 10:00 We will be operating a half day on Monday on account of the holiday. Doors will close at 13:30.