This weekend we will be having a Girls WOD on Saturday at 11am, Sunday is Team WOD which begins at 11am so be in early/on time. Next week: Monday is a half day (WODs at 9,10,11). Olympic Lifting on Tuesday at 8pm and Rodger is taking another kettlebell class on Thursday at 19.15.  Make sure you don't miss this class as he will be covering a lot of technique including the turkish get-up which may be making an appearance in the programming! Please make sure you are in on time for the WODS and remember if you are in the gym during WOD time, you are doing the WOD.  To those looking to join or are currently working through the Fundamentals, please let us know as early as possible if you can't make it in to a class. WOD 10 min AMRAP 5 pull ups 10 press ups 20 OH walking lunges 20/15

WOD 4 sets of: 3x front squat with pause at bottom to 5x back squat, no pause Use 65%1RM front squat and work up if necessary. then 7 rounds for time 7x power clean 70/47.5kg 7x toes to bar

This week there will be Olympic Lifting on Tuesday, Girls WOD on Saturday at 11am and Sunday 11am is team WOD. If you plan on attending any of these classes please write your name on the board in the gym! If you are in during WOD time, do the WOD! WOD Press 3-3-3 Split Jerk 1-1-1-1 then 5 rounds for time 30 double unders 12 abmat sit-ups 6 HSPU Post heaviest press, split jerk and time to comments. Details at GymnasticsWOD

Tonight : 19.15 a new kettlebell class. Come in and try it. £3 for members, £5 for non-members. If you are in during WOD time, do the WOD. WOD For time 30 x hang clean and jerk 60/40kg -every time you drop the bar do 10 burpees

Well done to all who took part in yesterday's WOD, some great weights being lifted! Thursday night there will be a new class available at 19.15, a kettlebell class, it will cost just £3 for members and £5 for non-members. This class is designed to develop skill with the kb over a few sessions so don't expect to learn all there is to know in one lesson, like Olympic Lifting, that just won't happen. Tonight is Olympic Lifting, come in and learn from Ray and Haris, ask them about your technique and refine your skill in all speed / power lifts. They also offer advice on programming. WOD A. Perform the following complex twice to complete a set: 1x power clean 2x hang power clean 1x split jerk Touch and go on the second power clean, perform 5 sets, build up to heaviest weight possible. then 12 min AMRAP 8 Deadlifts 100/65kg 16 Pistols (alternating leg) 32 Double unders Post weight and rounds to comments.