Warm Up Mobility (10 mins) Skills Drills (15 mins) Jump Drills Speed Drills Co-Ordination Drills Phase 1(10 mins) The Set Up The Push...

Well done everyone this week has been a warm one and looks to be the same next week as well. Thank you to everyone who took part this...

Group Warm Up: Group Run 600m Mobility Exercises WOD: For Time 500m – 750m – 1000m - 750m – 500m Run / Row / Ski / Bike (x2) 21 – 18 – 15...

Group Warm Up: Coaches Pick WOD: 5 RFT Rounds 1 – 3 – 5 10/7 Cal Row (Each) 10 Sync DB Snatches (30/20) 15 Alt Box Jumps / Steps (24/20”)...

Group Warm Up: Coaches Pick WOD: EMOM28 · 15/12/10/8 Cal Ski · 15/12/10/8 Cal Bike · 15/12/10/8 Cal Row · Rest · ...

Group Warm Up: Group Run Dynamic Stretches Reaction Game WOD: For Time (Teams of 2) 800m MB/BB Partner Run 28 Snatches 39 Burpee Box Jump...

Group Warm Up: Coaches Pick WOD: 5RFT 12 Push Press 20 Box Jumps / Steps RXD (60/42.5) SCALED (42.5/30) Group Finisher: 3 sets x 10 reps ·...

Group Warm Up: 200m Row 10 MB Squats (Squat to ball for depth) 10 Step Ups 200m Row 20 Calf Pumps 10 Lunge & Twist 200m Row 10 MB...

Well done for your efforts again this week in the gym. As always your all putting in max effort and we appreciate the hard work. Next...

Group Warm Up: Coaches Pick WOD: 6 RFT Split Reps 50 Squats 7 Bar Muscle Ups 10 Hang Power Cleans RXD (60/42.5) SCALED+ (45/32.5) SCALED...

Group Warm Up: 1 min on / 1 min off 2 mins on / 1 min off 3 mins on / 1 min off 2 mins on / 1 min off 1 min on / 1 min off · You can...

Group Warm Up: 800m Group Run 10 Ring Rows 10 Box Press Ups 10 Box Squats WOD: AMRAP in 20 mins 5 Pull Ups 10 Press Ups 15 Squats Cool...

Group Warm Up: Coaches Pick WOD: 3RFT 20 Burpees 21 Alt DB Snatches 12 DB Thrusters RXD (22.5/15) SCALED+ (17.5/10) SCALED (12.5/7) Group...

Group Warm Up · Mobility · Squat Therapy · Technique Work WOD: 5 RFT 400m Run 15 OHS RXD (42.5/30) SCALED+ (30/20) SCALED...

Well done everyone on a great week in the gym. Members Night Out Due to unforeseen circumstances we have had to cancel the members night...

Group Warm Up: Coaches Pick WOD: AMRAP in 20 mins RXD Option 2 BMU’s / Jumping BMU’s 4 HSPU / HS2HS 8 KBS (32/24) SCALED+ Option 2 Strict...

Group Warm Up: 1 round 3 mins cardio 30 secs Knee Hugs 20 Leg Across Body 30 sec Child Pose 10 Back Extensions 20 Lunges 20 Press Ups...

Group Warm Up: 1 round 15/12 Cal Row 10 Good Mornings (Empty Bar) 15/12 Cal Ski 10 Shoulder Press (Empty Bar) 15/12 Cal Bike 10 High...

Group Warm Up: Coaches Pick INTO: Power Clean Technique WOD: 3 mins on / 1 min off x 5 3 Power Cleans 6 Press Ups 9 Air Squats RXD...

Group Warm Up: Coaches Pick WOD: 5 RFT 400m Run 30 GHD Sit Ups / Straight Leg Sit Ups 15 Deadlift RXD (112.5/75) SCALED+ (80/55) SCALED...