Workout of the Day Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25x TTB 50x Double-unders 15x Squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. *1st round, 15x reps at 60/40 kg 2nd round, 13x reps, 85/55 kg 3rd round, 11x reps, 100/65 kg 4th round, 9x reps, 125/80 kg 5th round, 7x reps, 145/95 kg 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 For time: Row 3km 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: 140x DB Snatches 22.5/15kg 120kcal Row 100x OTBB 80x Bar Muscle Ups 27 Minute Cap 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. 1RM Front Squat B. 3x 12 Front rack lunges C. 150x Ab mat sit ups https://www.youtube.com/watch?v=pdA3pFBarWM 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 3-3-3-3-3 (Squat) Snatch https://www.youtube.com/watch?v=y50JVgMEgxo Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool, Kids and Teens are on this Saturday Flexibility with Khi is on this Sunday at 10:00

Workout of the Day For time: 15x  Thrusters 60/40kg 21x  Sumo deadlift high pulls 60/40kg 12x Thrusters 60/40kg 15x  Sumo deadlift high pulls 60/40kg 9x Thrusters 60/40kg 9x  Sumo deadlift high pulls 60/40kg https://www.youtube.com/watch?v=uhz8_CGPcaw Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool, Kids and Teens are on this Saturday Flexibility with Khi is on this Sunday at 10:00

Workout of the Day For Time: 30x 15' Rope ascents Wear long socks, joggies or knee sleeves. Also, check these out for future reference https://www.youtube.com/watch?v=jPTKoUYel68 Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool, Kids and Teens are on this Saturday Flexibility with Khi is on this Sunday at 10:00  

Workout of the Day AMRAP20; In Pairs: Row 300m 5x Burpees 5x Thrusters 43/30kg Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool, Kids and Teens are on this Saturday Flexibility with Khi is on this Sunday at 10:00

Workout of the Day AMRAP30, In teams: Run 200m together: 5x DB Farmer Carries 22.5/15kg 4x loaded high box vaults 4x Rope Climbs Remember that we close today at 13:15. Tomorrow we are open as normal. Monday we are closed all day. https://www.youtube.com/watch?v=G_3kJy-_CiA Information Preschool, Kids and Teens are on this Saturday Flexibility with Khi is on this Sunday at 10:00 Easter Opening We’ll be running a half day on Friday 14th April 06:15-13:15 Saturday will run as normal and Monday we will be closed all day.

Workout of the Day In Pairs: 6 RFT: 8x clean and jerks 100/65kg 12x bar muscle-ups Partner 2 holds handstand hold while partner 1 completes Clean and Jerks. Partner 1 may only carry out C&J repetitions while partner 2 is inverted https://www.youtube.com/watch?v=udCcLJvZFdc Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 10:00 Preschool, Kids and Teens are on this Saturday Flexibility with Khi is on this Sunday at 10:00 Easter Opening We’ll be running a half day on Friday 14th April 06:15-13:15 Saturday will run as normal and Monday we will be closed all day.