UPDATE Whooo hoooo! Due to the amount of people booked in on Christmas Eve we have decided to open up the spacing to 48 spaces for the...

Warm Up: Coaches Pick WOD: For Time or Time Capped RXD Option: 10 RFT / 35 min TC: 7 Cals 7 Chest 2 Bar Pull Ups 7 Front Squats (60/42.5)...

Warm Up: 2 Rounds 10 Cals 10 Snatch High Pulls (E/B) 10 Lunges 10 DB Push Press WOD: 4 mins on / 1 min off x 5 RXD Option: 3 Snatches...

Warm Up: 2 Rounds 10 Cals 10 Good Mornings 10 Hang Power Cleans (E/B) 10 Box Steps 10 Sit Ups 20 Calf Raises RXD Option: Part A: 10 min...

Warm Up: Coaches Pick WOD: For Time RXD Option: For Time: 1 Power Clean (80/60) 200m Row 3 BMU’s / JBMU’s 4 Deadlift (80/60) 5 Burpees 6...

Warm Up: Coaches Pick RXD Option: Part A: 15 mins Back Squats Build 5 x 3 reps Or 2 mins on / 1 min off x 5 Cardio Part B: For Time 50...

Warm Up: COACHES PICK WOD: FOR TIME RXD Option: Qualifier: For Time 100 Air Squats 80 Press Ups 60 Burpees 16 RFT: Alternating Exercises...

Saturday 24 Mins 1000m buy in Into AMRAP 3 Burpee High Touch 6 Pull-ups 9 Deadlift 12 MB Sit ups (LRC) 15 HR Push-ups 30 Double Unders RX...

WARM UP: SNATCH MOBILITY WOD: 5 RFT RXD Option: Part A: 12 mins Establish 2 rep Max Snatch Part B: 5 RFT 4 Snatches (60% 2 rep max) 6 T2B...

WARM UP: 2 ROUNDS 15/12 CALS 10 SQUATS 10 FRONT RAISES 10 DB SHOULDER PRESS WOD: 3 MINS ON / 1 MIN REST X 8 RXD Option: 10 Goblet Squats...

WARM UP: 1 ROUND 10 CALS 10 HANG POWER CLEANS (E/B) 10 SHOULDER PRESS (E/B) 10 SQUATS 10 CALS 10 POWER CLEANS (E/B) 10 PUSH PRESS (E/B)...

WARM UP: COACHES PICK WOD: FOR TIME RXD Option: Part 1: 12 min TC 200m Cardio* 21 KBS (24/16) 200m Cardio* 21 KBS 15 Burpees Over KB 200m...

EMOM Min 1 : 50 Double Under / 100 Single Skips Min 2 : AMRAP Power Cleans Min 3 : 20 Sit ups Min 4 : AMRAP Hang Cleans Min 5 : 150m Row...

Warm Up: Coaches Pick WOD: AMRAP in 28 mins RXD Option: AMRAP in 28 mins: 400m 21 KBS (24/16) 12 Pull Ups Every 2 rounds: 1 DB Farmers...

Morning All, To keep you all up to date with the Fit by Wix App. We have been working on it so you will see some slight changes over...

Warm Up: 3 Rounds 15/12 Cals 10 RDL (E/B) 10 Hang Power Cleans (E/B) 30 Secs Overhead MB Stretch WOD: RXD Option: For Time: 15 – 14 – 13...

Warm Up: 2 Rounds 15/12 Cals 10 Back Squats (E/B) 10 Step Ups 10 Hang Snatches (E/B) WOD: AMRAP RXD Option: Part A: AMRAP in 3 mins Back...

Warm Up: 2 Rounds 15/12 Cals 10 Straight Leg Sit Ups 10 Press Ups 10 WBS WOD: Every 5 mins x 5 RXD Option: Every 5 mins x 5 9 T2B 15 HR...

Warm Up: 2 Rounds 15/12 Cals 20 Calf Raises 5 Inchworms 10 MB Thrusters WOD: 10 mins on / 5 mins off x 3 RXD Option: 10 mins on / 5 mins...

Triple Triplets 3 Rounds of each triplet RX - Completed as Prescribed 15 Cals 10 Snatch 40/30 10 T2B 2 mins 15 Cals 10 Thruster 45/32.5...