WOD
3×5 back squat
3×5 strict press
1×5 deadlift
We are on to week 5 of the program, keep pushing those weights up, remember just 1kg increase on last week is legit. If any of you fail, see Iain or Gavin and let them know and we will advise you on what to do next week.
There is no assistance work today as the WOD is taking more and more time as people get stronger. If you finish early please work on a skill. Pull ups, double unders, ring dips, handstands etc for the Open.
Speaking of which! If you have not yet signed up to the CrossFit Games Open and are reading this post then you have the time to click this link here and get registered! Don’t think we won’t hassle you!
Tuesday night, Olympic lifting with Ray Cavanagh is on at 19.15 instead of the regular class.
Thursday night, mobility with Jonny Kilpatrick is on at 19.15 instead of the regular class.
Both are vital to improving performance with the CrossFit Open coming up and costs just £3 for members. Non-members are welcome to attend.
This Saturday, 11am, there is a 2 hours workshop on Self-induced ‘Flow’ for Performance and Competition. Spaces are limited and are going fast. Please come in and book in soon. Cost is just £10 per person. More info here