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...

Group Warm Up: Coaches Pick WOD: AMRAP in 8 mins / 2 mins rest A – Out In Run B – Max S/A Devil Press Switch Places – Score = Runs & Reps...

Group Warm Up: 10 Cals 10 Back Squats (Empty Bar) 10 Bench Press (Empty Bar) 8 Cals 8 Back Squats (Increase Weight) 8 Bench Press...

Group Warm Up: Coaches Pick WOD: For Time (45 min TC) Buy In: 1970m Row Freddie Mercury – 10 Rounds 10 Lunges 10 Press Ups Brian May – 10...

Group Warm Up: Coaches Pick WOD: Adrian 7 RFT (18 min TC) 3 Forward Rolls / 6 MB Sit Ups 5 Wall Walks / Walkout Press Ups 7 T2B / K2E /...

Group Warm Up: Hill Run / 250m Ski 5 Inchworms 10 Spider Lunges 10 Sumo Squats 10 Push Press (Empty Bar) 10 Elbows Through 10 Sott Press...

Well done this week we had some fun / tough workouts in there and you all give them a try and smashed them. CrossFit Charity Event We are...

Group Warm Up: Coaches Pick WOD 1: EMOM x 12 (In teams) · Max Cals on Bike · Max Walking Lunges · Max Hang Squat Thruster...

Group Warm Up: 400m Group Run Mobility / Dynamic Movements Movement Practice WOD: AMRAP in 32 mins 300/250m Row 1 min Rest 20/16 Cals...

Group Warm Up: Overhead Mobility Work Lower Body Mobility Work Strength Work: Overhead Squats · OHS Holds with resistance 3 x 20...

Group Warm Up: 2 rounds 10 Cals 10 Child Pose to Cobra 10 Lunges 10 Down & Ups WOD: AMRAP in 15 mins 2 BMU’s / Strict Pull Ups / Pull Ups...

Group Warm Up: Coaches Pick WOD: Options Option 1: 5k Row Option 2: 1000m Ski / 3 mins rest x 3 Option 3: 20 min Watt Test (Bike) Group...