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...

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...