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...

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...