EMOM 20 (Every 5 work time changes) *** Intended Stimulus: Aiming for 250+/200+ Cals (Elite 300 Cals). Hold a higher-than-normal stroke...

3 RFT *** Intended Stimulus : Light & Fast. Rep should be completed unbroken or split into max two sets. 8 – 15minute workout. 400m Run...

Good Afternoon CrossFit Scotland Members, We hope you had a great month in April. Here are some events and dates to look forward to in...

Power Snatch Practice (Coach Led) EMOM 8 2 Power Snatch (reset reps – increase load to working weight every second minute) AMRAP in 20...

6 RFT | Teams of 2 Alternating Exercises Intended Stimulus Squats should be completed in 1 – 2 sets. Keep a steady pace throughout...

10 RFT (15 min TC) Intended Stimulus 12:00 – 15:00 minute workout. Find a pace and try to hold it. This is a lung burner, Keep Moving!...

Deadlift (Focus points below) ·       6 Deadlift – Proper set up ·       6 Deadlift – Keep bar close to body on ascent slow on descent...

EMOM8 1 Power Clean + 1 Hang Clean + High Hang Clean ·       Increase weight to more than workout weight AFAP in 6 mins Intended Stimulus...

Muscle Up Practice / Variations Beginners: 7 Ring Transitions to Dip Intermediate: 1 Seated/ Assisted Ring Muscle Up + 6 C2B Pull Ups Rx:...

Skill Work Coach Led Technique 5 sets of: 1 Power Snatch + 1 Overhead Squat (Build to workout weight) 5 x 2:30 rounds / 2:30 rest ***...

WOD 1 – EnDuracell AMRAP in 15 mins: Rx 15 / 12 Cal Row 15 WBS (9/6) 15 KBS (24/16) AMRAP in 15 mins: Scaled 12 / 9 Cal Row 12 WBS (6/3)...

Due to the high number of participants in all classes and waiting lists we have decided to open up the booking to 20 participants per...

For Time *** Intended Stimulus *** Row + Run @ 2:30/500m or faster Should be hard on the breathing but able to sustain Rx: 1000m Row 400m...

AMRAP in 20 mins *** Intended Stimulus *** Rounds should be complete in 1:00 or less aiming for SDHP should be completed in 1 - 2 sets,...

Conditioning: Run, Row, Ski or Bike 1:40 on / :20 off x 5 2:00 rest 1:40 on / :20 off x 4 3 RFT (15 min TC) *** Intended Stimulus ***...

AMRAP in 12 mins *** Intended Stimulus *** 5 – 8 + rounds Should be fast rounds with short breaks and fast transitions between exercises...

WOD Build Up 4 sets x 5 Front Squats (Build to 70 – 80% 1 rep max) Rest 1:00 between sets Front Squat for Load Every 3:00 perform 5 Front...

For Time (12 min TC) *** Intended Stimulus *** 6:00 – 12:00 min workout. Deadlift should be unbroken every round Wall walks completed in...

Good Evening Members, We are 13 days away from our "Power Hour" event. Its £10.00 / Donation to take part and all proceeds will go...

WOD Prep: 2 sets ·       5 Knees to Elbows / Armpits / Raises ·       200m Bike 3 RFT (16 min TC) ***Intended Stimulus *** Workout should...