I hope everyone has been enjoy the workout this week. You have all been doing a great job of taking on the challenge. Members Night Out...

Group Warm Up: Coaches Pick WOD: 2 RFT (Split Reps) 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunge Steps 50...

Group Warm Up: · Coaches Pick WOD: 3 rounds AMRAP in 10: 100m Ski 10/8/6 Cals AD Rest 30 secs · Rest 3 mins AMRAP in 10: 100m...

Group Warm Up: 2 rounds 25/20 Cals 30 Sec Child Pose 10 Good Mornings 10 Press Ups 10 Zombie Walks 10 Lateral Side Kicks Deadlift Warm Up...

Group Warm Up: 2 rounds 20 sec Hamstring Hang 5 Inchworms 10 Down Ups 10 Step in Mobility Squats 10 Cossack Lunges 10 HR Press Ups 5 Max...

Group Warm Up: Row - 1 min on / 1 min off x 5 Empty Bar: 20 Lunges 20 Elbows Through 10 S/A Rows (10/7) 10 Squats 10 Press Ups 10 Body...

Gym will be open as normal tomorrow

Well done everyone we have started the month with Benchmark / Named / Hero WOD's and we have put you all to the test and there is more to...

Group Warm Up: Coaches Pick WOD: 10 rounds for time Split reps 400m Run / Row / Ski (800m Bike) 30 Box Jumps 30 WBS RXD (24/20” & 9/6)...

Group Warm Up: Coaches Pick WOD: 6 rounds for time 11 Cals 11 WBS 11 T2B / K2E / KR / RP 11 Box Jumps 11 DB Devil Press (x2 DB) 11 Back...

Group Warm Up: 3 rounds 10 Step Ups 10 Body Rows 10 Light KBS 10 Press Ups 10 Lunges Cardio Build: EMOM7 3 Cals Add 1 Cal Each min 3 mins...

Group Warm Up Bike / Ski / Rower / AD · 10 on / 10 off · 20 on / 10 off · 30 on / 10 off · 40 on / 10 off · 50...

Group Warm Up: 2 rounds 25/20 Cals 20 Calf Pumps 10 Spider Lunges 10 Good Mornings 10 Front Squats (Empty Bar) 10 Push Press (Empty Bar)...

Well done this week on the workouts there was some nice spicy ones in there. May Challenge How many Benchmark workouts can you complete...

Warm Up: 3 rounds 250m Row / Ski 3 Power Snatches 6 Box Jumps 9 WBS (Increase weight each round to your workout weight) WOD: You Go I Go...

Warm Up: Clean Specific Warm Up Focus on wrists, Triceps, Dynamic Stretches etc. 3 rounds: Empty Bar 1 Out In Run 10 High Pulls 10 Hang...

Warm Up: AMRAP7 10 Press Ups 20 Walking Lunges 30 Skips WOD: 50 * 40 * 30 * 20 * 10 * reps: Du’s / Skips (x2) Sit Ups *15 Goblet Squats...

Warm Up: Coaches Pick EMOM10: 15 Du’s / 30 Skips Max Cal Ski EMOM10: 6 Box Jumps Overs Max Cal Bike EMOM10: 4 Burpees Over Rower Max Cal...

Warm up: 3 rounds 10/8 Cals 10 Empty Bar Push Press (Perfect Form) 10 Alt Box Steps 5 Burpees A: Choose Your Weapon: 5 rounds: 1 min on /...

Well done everyone this weeks workouts have been long and hard but as always the effort you all put in is amazing. Gym Closure Just a...