WOD Friday 09th May 2014
Community WOD
Next week we will post a workout that was put together by Craig Punton – owner of CrossFit Scotland in Irvine as a means of building some community between the Scottish boxes. It’s probably too light for most of you and you’ll have to do it twice to get a sweat on but we should show out for the community. In all seriousness, it’s time that we started to connect with the people that share our […]
WOD Thursday 8th May ’14
Workout of the Day
Heavy clean and jerk
6min AMRAP
2 cleans (heavy)
4 burpees
This is what the NPFL will look like!
WOD Wednesday 7th May ’14
Workout of the Day
5 RFT
5 wall climbs
10 TTB
10 burpee box jumps
Thursday – there is no mobility class on, a 19.15 WOD will run in it’s place.
WOD Tuesday 6th May ’14
Workout of the Day
3 RFT
10 deadlifts
8 hang power cleans
6 front squats
4 STOH
Rx – 70/40kg
Tonight – there is no 19.15 class. Olympic weightlifting will be on in its place. This class is taught by Ray Cavanagh, a WLS board member and head coach of Team Cavanagh WLC. It costs just £3 to attend this class and it is geared towards people of all standards and understanding […]
WOD Monday 5th May ’14
Workout of the Day
Please note: we are running limited opening hours, classes will run at 6.15/7.15/8.15/12.15/13.15 only and we will close after the lunchtime WODS.
In Pairs
For time:
20 STOH 60/40
40 deadlifts
60 wallballs
80 kbs
100 down ups
From Tuesday we will be running regular working hours.
This weekend we will be closed due to the CrossFit Endurance seminar. If you wish to […]
WOD Friday 2nd May ’14
Workout of the Day
5×5 back squat
– This is week 4. Go heavier and keep improving. It doesn’t matter if you haven’t been to any of the previous weeks, start today and we can take you through the basics and get you progressing your strength!
Tomorrow there is no Girls WOD, Hero WOD Rhodri will be on instead.
Fundamentals is on this weekend, this is your last chance to get in touch with us […]
WOD Thursday 1st May ’14
Workout of the Day
1RM clean and jerk
1RM split jerk from rack
Monday – we will be open for limited hours. The morning and lunchtime WODs will run as normal but we will be closed after 14.15.
CrossFit Endurance Seminar 10th + 11th May. We are hosting the first CFE seminar in Scotland! This seminar won’t return for another year so book up fast! Discounts are available so get in touch with […]
WOD Wednesday 30th April ’14
Workout of the Day
For time:
200 double unders (3min time cap)
15 pull-ups
30 kbswings
45 lunges with kb
30 kb swings
15 pull-ups
1 mile run
DO NOT PARK OUTSIDE THE FRONT OF THE GYM TODAY. THE ROAD IS BEING RESURFACED AND YOU WILL BE TOWED
Thursday – 19.15 – Jonny Kilpatrick will be hosting a mobility class, this is open to everyone and you […]
WOD Tuesday 29th April ’14
Workout of the Day
10min AMRAP
7 cleans 70/45
7 burpees
7 shoulder to overhead 70/45
– Use one bar only.
Tonight we host a Olympic weightlifting class in place of the 19.15 WOD. It costs just £3 to attend and you do not need to be a member to attend.
This weekend we will be hosting Fundamentals. This is a great opportunity to learn what CrossFit is all about […]