"Stonewall" Group Warm Up: Coach Led Mobility Work Power Clean Practice Front Squat Practice Squat Clean Practice WOD: RXD Option: Must...

“Hell Raiser & Saw” Group Warm Up: WOD: “Hell Raiser” RXD Option: Must be completed as prescribed. 10 mins: Build to Heavy Double Hang...

“Thumbs Up” Group Warm Up: Coaches Pick WOD: RXD Option: Must be completed as prescribed. 20 min window Buy In: 1600m Run / Ski AMRAP in...

“Your Order” Group Warm Up: 3 rounds 10 Cals 10 Hang Power Cleans (Empty Bar) 10 Front Squats 10 Push Press WOD: 6 mins on / 3 mins off x...

Well done you all smashed this weeks workouts and I hope you all liked the new format. Next Weeks WOD's: Your Order - 11/9/23 4 x 6...

Week 3 – Calories What are calories? They are bad things, that make us fat and we should all be terrified of them, call them sins, and...

“Friendly Fire” Group Warm Up: Coaches Pick WOD: AFAP in 15 mins / 5 mins x 2 Rounds RXD Option: Must be completed as prescribed. · ...

“Body Weight Burner” Group Warm Up: 2 Rounds 500m Row 10 Good Mornings 10 Sec Sumo Hold 10 Sec Samson Stretch 5 Child Pose 2 Cobra 5/5...

“6 – 7 – 8” Group Warm Up: 10 Cals 10 S/A Shoulder Press 10 Press Ups 10 S/A Curls 10 Cals 10 Pike Press Ups 10 Down & Ups 10 S/A Hang...

“Fight Got Nasty” Group Warm Up: Coaches Pick WOD: 1 min on each x 3 rounds RXD Option: Must be completed as prescribed. · Thrusters...

“Chasing The Clock” Group Warm Up: 2 Rounds 250m Row 10 Squats 10 Good Mornings 10 Ring Rows WOD: 3 x 10 min clocks (NO REST) RXD Option:...

Well done this week you can thank Coach Jim for the workouts. As always there was some crackers in there from the coach and you all...

Week 2 – Time to get drinking 😉 I have been loving the chats going this week around protein.  If you haven’t already managed to team up...

Group Warm Up: Coaches Pick WOD: 50 Rounds (Alternating Style) 1 Devils Press 1 DB Front Squat 1 DB Right Leg Lunge 1 DB Left Leg Lunge 1...

Group Warm Up: 400m Group Run 20 Shoulder Taps 10 Squats 10 Good Mornings 10 Press Ups 10 DB Hang Snatches 10 Front Squats 10 Deadlift 10...

Group Warm Up: 2 mins Row 10 squats 2 mins ski 10 lunges (each leg) 2 mins bike 20sec sumo squat hold WOD: For Time 2km Row 2km Ski 4km...

Group Warm Up: Coaches Pick WOD 1: “Intervals” Every 3:30 mins x 8 200m Run 15 Kettlebell Swings 10 Burpees * Go hard and fast WOD 2:...

Group Warm Up: Coaches Pick WOD: For Time (40 min TC) 1000m Run/Row/Ski 90 Sit Ups 80 Wall Balls (9/6) 70 kettlebell Swings (28/20) 60...

Well done everyone there was some long workouts in this week and you all took on the challenge. Communit Event: We are looking to do...

So, you are training 3 – 6 days a week and ready to up the level?  For the next 6 weeks we are giving you the opportunity to take part in...