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

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)...