AMRAP x 20 4 DB Thrusters 6 T2B / K2E / KR / RP 24 DU’s / 48 Skips RXD+ (22.5/15) RXD (15/10) Scaled+ (10/7)

Foley's Followers Strength Session Back Squat 5 Reps x 3 Sets The Press or Bench Press 5 Reps x 3 Sets Deadlift 5 Reps x 1 Set Bonus - 3...

Classic CrossFit WOD 30 min AMRAP 12 DB Bench Press 200 m Row/Ski/AD 16/12 Cal 12 DB Bent Over Row 200 m Row/Ski/AD 16/12 Cal 16 Sit ups...

10 – 15 – 20 – 25 – 30 DB Snatches (Right Arm) Burpees DB Snatches (Left Arm) 30 – 45 – 60 – 75 – 90 Squats RXD+ (22.5/15) RXD (20/12.5)...

Well done everyone that's the first week in January done and dusted. Next week is a new start and I hope to see you all there. What's...

Split Reps 200 – 400 – 600 – 400 – 200m Row/Ski 24 – 20 – 16 – 12 – 8 Deadlift 200 – 400 – 600 – 400 – 200m Row/Ski 24 – 20 – 16 – 12 – 8...

Every 3 mins x 5 rounds (2 mins Ski / AD Cals between rounds) 30 KBS 20 Goblet Lunges 10 Burpees RXD+ (24/16) RXD (20/12) Scaled+ (12/8)

“Full Steam Ahead” Row - 1 min on / 1 min off x 6 (Intervals 1,3,5 look at screen. Intervals 2,4,6 no screen) “Push, Pull, Legs” 7 – 14 –...

For Time 40 / 35 Cals (50/45 AD) 3 Rope Climbs / 7 Strict Pull Ups / 12 Ring Rows 30 DB Snatches 30 Box Jumps 30 MB Sit Ups 30 / 25 Cals...

On Saturday 21st January we are looking to do a CrossFit Community Event. In teams of two you will take on some team workout and see how...

For Time: 21 Power Cleans 21 HSPU / HR Press Ups 500m Row / Ski / 40 Cal AD 15 Power Cleans 15 HSPU / HR Press Ups 500m Row / Ski / 40...

For Time: 21 Power Cleans 21 HSPU / HR Press Ups 500m Row / Ski / 40 Cals AD 15 Power Cleans 15 HSPU / HR Press Ups 500m Row / Ski / 40...

Happy New Year Everyone Hope you all have a great one Next week we start the new year early and we have some exciting workouts for you...

7 Rounds: (1 min on 2 mins off) 5 Thrusters 5 T2B / H2E / KR Max Cals RXD+ (60/42.5) RXD (50/35) Scaled (40/25)

Teams of 3: AMRAP x 10 / 3 mins rest x 3 150 Sync KBS (A&B / B&C / C&A) 150 Sync WBS 150 Sync DB Push Press (1 member must be rowing at...

30 rounds: You Go I Go… 3 Bar Facing Burpees 3 Deadlift Rest 3 mins … 20 rounds: You Go I Go … 3 Bar Facing Burpees 3 Clean & Jerk Rest 3...

AMRAP x 30 A – 200m Row B – 200m Ski Switches Places 20 Ball Over Bar (together @ head height) RXD+ (25) RXD (20) SCALED (15)

In teams of 2: 2 rounds 3 mins on / 3 mins off (A works for 3 mins / B rests for 3 mins) 500/400m Row Max WBS (9/6/3) 500/400m Ski Max...

Teams of 3: 400m Max DB Push Press RXD+ (22.5+/15+) RXD (20/12.5) Scaled+ (15/10) Scaled (12.5/8) Follow the leader format. A completes...

Teams of 3: 2 working 1 resting 5 rounds for time: 9 Cals (Each – 1 working) 12 Partner Deadlift 15 Partner Burpees 18 Partner Box Jump /...