Group Warm Up: Coaches Pick WOD: For Time Red Light 3 – 6 – 9 Reps: (Each) Double DB Devil Press Double DB Step Ups (Each Leg) Double DB...

Group Warm Up: Cardio 2 mins Mobility Squat Clean Practice WOD’s: “10 to 2” – For Time 10 – 8 – 6 – 4 – 2: Ring Dips (Bench Dips x2)...

Group Warm Up: 2 rounds 15/12 Cals 10 Good Mornings 10 Squats 10 Sec Sumo Hold 30 Sec Lower Back Stretches Extended Warm Up: (Max 10...

Group Warm Up: Coaches Pick WOD: For Time 400m Run / 2 mins rest x 4 sets Score = all times added together 50 DB Snatches (22.5/15) 200m...

Group Warm Up: 2 rounds 10 Cals 20 Face Pulls (Band) 20 Calf Pumps 10 Box Steps 5 mins for Mobility Work WOD: 5 RFT 10 T2B / KR / RP 5...

Another great week in the gym and again great effort as always. Next Weeks WOD's: The Bar & The Box - 21/8/23 This workout involves the...

EMOM 35 Mins Min 1: 15/12/10 Cal Ski Min 2: 15/12/10 Cal Bike Min 3: 15/12/10 Cal Row Min 4: REST Min 5: 12 Russian KBS Min 6: 8 Front...

Group Warm Up: Coaches Pick WOD: 10k Cycle AMRAP: Must complete full round before changing over 12 WBS 8 Hang Power Cleans 4 Strict HSPU...

Group Warm Up: 10 Cals 10 Squats 10 Shoulder Press (WP) 10 Bar Rows 10 Press Ups 10 Cals 10 Front Squats (EB) 10 Push Press (EB) 10 Ring...

Group Warm Up: Coaches Pick WOD: “Duck Dodgers” – 2 mins on / 1 min off x 5 15 / 12 Cals Bike 10 KBS Max BMU’s / Banded BMU’s / Jumping...

Group Warm Up: 3 Rounds · 10 Cals · 10 World’s Greatest Stretch · 10 Wrist Rockers · 30 Secs Lower Back Work (Of your...

Group Warm Up: Pick Your Warm Up Bike 200m Fast – 200m Slow x 5 Row 100m Fast – 100m Slow x 5 Ski 100m Fast = 100m Slow x 5 WOD: Bike: 40...

Well done this week there was some sweaty ones in there. As always you all smashed it. Next weeks workouts: Fire In My Heart - 14/8/23...

Group Warm Up WOD 400 - 600 - 800 - 600 - 400 meters 21 - 18 - 15 - 12 - 9 Hang Power Cleans 9 - 12 - 15 - ...

Group Warm Up: Coaches Pick WOD: EMOM TO FAILURE (Max 30 Rounds / 15 each) RXD 7 Thrusters (35/25) 7 Pull Ups 7 Burpees SCALED 5...

Group Warm Up: 2 mins cardio 2 rounds of: 10 Spider Lunges 10 Press Ups 10 Step Ups 10 MB Thrusters WOD: 5 RFT 400m Run 10 Heavy KBS 15...

Group Warm Up: 2 Rounds 10 Cals 10 Hang Clean & Press (Empty Bar) 10 Down & Ups 5/5 World Greatest Stretch GTOH Technique Work WOD: AMRAP...

Group Warm Up: Coaches Pick WOD: For Time 25 Walking Lunges 20 Pull Ups 50 Box Jumps 20 Du’s / 40 Skips 25 Ring Dips / Bench Dips 20...

Group Warm Up: Coaches Pick WOD: AMRAP in 7 mins / 3 mins rest Buy In: 25 HSPU / BPPU / DB Push Press 10 Alt Pistol Squats 20 Du’s / 40...

Well done everyone that was another tough week in the gym. We are looking forward to seeing you all again next week. Charity Event Again...