Every 3 mins: The buzzer goes someone from your team must complete a 1 rope climb/ 5 ring rows Teams of 2: AMRAP x 25 25 Present Passes...

Max 5 Teams: Split Class into even teams. Workload per person (x by number of teammates). One working at a time. Start at bottom end of...

10 Wall Walks / Walkout Press Ups 20 Push Press 30 Lunges 40 KBS 50 Du’s / 100 Skips 60 T2B 50 Du’s / 100 Skips 40 Push Press 30 Lunges...

AMRAP x 25 12 HSPU / 12 HR Press Ups 12 Deadlifts 12 Plate GTOH 12 Front Squats RXD+ (60/42.5 & 20) RXD (50/35 & 20) Scaled (40/25 & 10)

5 rounds for time: 15 Burpee Box Jump Overs 20 Sit Ups 25 Squats RXD+ (30/24") RXD (24/20") Scaled (20/16")

Due to the condensation in the gym today we had to change the evening classes to a different workout as it was unsafe to perform the...

1 Rig Run 2 Deadlift 3 BMU 4 SDHP 5 Burpees 6 Cals 7 DB Lunges 8 KBS 9 Goblet Squats 10 DB Snatches 11 WBS 12 DB Thrusters RXD+ (102.5/85...

This week I think we all felt the cold but well done for turning up and taking part especially when we had the coldest temperatures we...

Teams of 2: AMRAP x 6 (3 rounds) Farmers Walk (Length of Gym) 8 OHS 10 Cals RXD+ (24/20 & 50/35) RXD (20/16 & 40/30) Scaled+ (16/12 &...

“Prancer & Cupid” 21-15-9 reps: Thrusters Pull Ups MB Russian Twist (reps each side) 5 mins rest 10 Rounds for time: 10 WBS 10 Box Jumps...

30 EMOM - 10 Power Cleans - 10 OH Squats - 20 MB Sit Ups - 10 DB Floor Press with Glute Bridge - 10 T2B /...

21-15-9 reps: Deadlift HSPU V- Ups RXD+ (110/85) RXD (102.5/75) Scaled (80/55) Into 5 rounds 20 secs max effort 40 secs easy pace

Every 3 mins complete 5 burpees: AMRAP x 30 30 Snatches 30 Du’s 30 KBS 30 DB Snatches 30 Back Squats 30 DB Step Ups 30 Pull Ups RXD+...

Well that was a cold week in the box but well done for coming out and smashing it as always! We appreciate the effort. Also a big well...

In teams of 2: AMRAP x 15 Buy In 2000 machine metres (copy distance partner does) Sync 5 Press Ups 10 Sit Ups 15 Squats 3 mins rest AMRAP...

AMRAP x 22 7 KBS 14 Pistols / Goblet Squats 21 MB Sit Ups RXD+ (28/20 & 9/9) RXD (24/16 & 9/6) Scaled (20/12 & 6/3)

10 – 20 – 30 – 20 – 10 SDHP Push Press Slams Barbell Lunges RXD+ (45/35) RXD (40/30) Scaled (35/25)

“Margarita” 50 rounds for time: 1 Burpee 1 Press Up 1 Squat 1 Sit Up 1 Handstand / Inchworm Press Up or 1 Burpee 1 T2B 1 Pistol Squat 1...

Just an update so you know when the gym will be open during the month of December. Slight change to a Friday night timetable we have came...

3 RFT 50 Squats 7 Muscle Ups 10 Hang Power Cleans RXD+ 60/42.5 RXD 45/35 Scaled 35/25