Wow what a week and a what a weekend. We had some busy classes, especially Sunday we had the best numbers in classes since lockdown...

In teams of 2: 10 min TC Per section / 3 mins rest between 60 Cal Row Into 12-9-6 (each) Hang Power Cleans 24-18-12 Sync T2B 60 Cal Ski...

10 rounds for time: 1 Legless / Rope Climb / 5 ring rows (feet elevated/rings low to ground) 10 DB Bench Press RXD+ - 22.5+/15+ RXD –...

“Last Day of November” AMRAP x 30 MINS: 6 Hang Power Snatch 4 OHS 10 Pull Ups 10 Cals RXD+ - 45/30 RXD – 35/25 Scaled – 25/15

Pause Front Squats 6 x 2 reps (2 sec pause at bottom) Sets 1/2: 75% Sets 3/4: 80% Sets 5/6: 85% “Coach Kilmer” AMRAP x 16 MINS: 20/16 Cal...

Warm Up – 3 rounds for quality 15/12 Cals AD 10 Press Ups Banded Shoulder / Lat Stretch (45 secs each arm) 12 Med Ball Squat Cleans (9/6)...

Well what a week in the box, there was some tough workouts and you all faced the challenges head on. Well done! As November comes to an...

9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR...

CIN CITY 33 PUSH PRESS 5 ROUNDS OF CINDY 27 PUSH PRESS 4 ROUNDS OF CINDY 21 PUSH PRESS 3 ROUNDS OF CINDY 15 PUSH PRESS 2 ROUNDS OF CINDY...

RAGATTA 5K / 5 X 500M ROW (2 MINS REST) / 3 X 1000M ROW (5 MINS REST) TOUR DE FRANCE 400 CALS AD / 5 X 40 CALS AD (2 MINS REST) / 3 X 80...

CLUSTER BUILD EVERY 2 MINS X 6 3 CLUSTERS BACK ATTACK 5 – 4 – 3 – 2 – 1 BACK SQUATS 25 – 20 – 15 – 10 – 5 BOX JUMPS / STEPS RxD+ (100/85)...

10 ROUNDS FOR TIME: 9 CALS 7 POWER CLEANS 5 BURPEES RxD+ (80/60) RxD (62.5/45) SCALED (45/30)

Well done to all members that took part this week. It was not an easy week with the heavy weights making the workouts even harder than...

AMRAP IN 26 MINS: (SPLIT REPS) 400M ROW 11 POWER SNATCH 17 PULL UPS 13 POWER CLEANS RxD+ (50/35) RxD (42.5/30) SCALED (35/25)

Powerlifting for Prostate Cancer Sunday 11th December 9:00am - 12:00pm £10.00 entry fee We are looking to raise funds for Prostate...

12 ROUNDS FOR TIME: 12 REVERSE BURPEES 6 DEADLIFTS 3 BMU / 6 RING ROWS RxD+ (102.5/80) RxD (85/60) SCALED (60/45)

BACK SQUATS 10-8-6-4-2 REPS 10 SETS 2 REPS @ 85% 1 REP MAX B TO B 6 ROUNDS FOR TIME: 20 CALS 10 BURPEES

All members we are happy to let you know that we have teamed up with Wit-Fitness and they have given us a 10% discount code. If your...

FARMERS MARKET 3 ROUNDS: FARMERS WALK (1 LAPS OF RIG) 30 SKIPS 10 BURPEE BALL OVER BALE 30 KBS 3 ROUNDS: BALL BEAR HUG CARRY (1 LAPS OF...

The new timetable will start Monday 21st of November. Please see changes below: Monday 6:30 - 7:30am 7:30 - 8:30am 9:20 - 10:30am 10:30 -...