3 Rounds For Time

Row 250m

5x Tyre flips (on edge, not over)

15 wallballs

5 axle bar power cleans

10 pull Ups

This Saturday at 13.00 will see the 5th cycle of the paleo challenge get underway. The seminar will outline the rationale for, objections to and common pitfalls of this popular dietary paradigm. Those wishing to take part in the 90 day challenge will have access to a range of resources […]

Workout of the day

1 rep max back squat

This is the end of the 20 rep max progression.

There is no 19.15 WOD, instead Jonny will be hosting mobility.

Workout of the Day

4 rounds for time

8 burpee box jumps

12 thrusters 25/ 40

16 ab mat sit ups

Start with a block sprint and go on one every 3 mins

This Thursday at 19.15 there will be WOD class and mobility will be on instead.  Open to non-members and members for just £3 per head this should not be missed.

This Saturday 13.00, we will be having […]

A. MAx Ring Dips

B. Max Lock Outs

C. 6 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Weightlifting will be on tonight with Ray and Colette at 19.15.

Jonny Kilpatrick will run his usual mobility session on Thursday evening at the same time.

There are still a few spaces left on Rob O’s Strongman seminar in September – this seminar is one of the best we have been […]

Workout of the Day

A. Clean technique

B. 16min alternating emom

odds- 15 wallballs

evens – 2 hang cleans

This week we have olympic lifting with Ray Cavanagh in place of the Tuesday 19.15 class.  It is open to all, you do not need to be a member.  Class lasts an hour and costs £3 per head.

Thursday there is no 19.15 class, in it’s place our resident physio Jonny Kilpatrick […]

A: 20 Rep Max High Bar Back Squat

Keep the progression going from the previous weeks.

B. 50x Evil Wheels

Mobility is back on with Jonny Kilpatrick of Physio Effect. Jonny has a wealth of experience from extensive private practice in New Zealand and Australia – anything important happening in the world of physiotherapy right now is happening there. Take advantage of his wealth of knowledge: if you’re afraid of taking care of yourself; you must […]

Workout of the Day

A.

60s max kb swings 32/24

60s dead bugs

60s mac kcal row

60s rest

60s max wallballs

B.

Best WOD ever.

Workout of the Day

A. max lockouts above rings

max ring dips

max mountain climbers

B. emom 10mins

odds- 7 burpees

evens – max handstand hold

Tonight: 19.15, Olynpic lifting is on instead of the WOD, class costs just £3 and you get the chance to learn from the best coaches under Weightlifting Scotland!
Thursday: 19.15, mobility is on instead of the wOD for the same price as the Oly class […]

Workout of the Day

Complete 3 rounds of:

5 front squats

banded sprint

5 strict pull ups