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Weekly Catch Up 3/7/23

Great effort this week everyone you all smashed the workouts!

Charity Event

We are going to host our yearly charity event on one of the following dates so make sure to keep an eye out for the information posted on the events board. 29th/30th July or 5th/6th August.

Membership Update

We are so happy to announce we have so much interest from the CrossFit Kids and Teenage community that we will be adding an Under 18's membership to our gym. All information will be posted about this soon.

Next Weeks WOD's

Monday - Short & Sharp

Group Warm Up: EMOMx12

Gymnastics Work

WOD: 3 RFT (WBS & Running/Ski-Erg)

Group Finisher: EMOMx10

Tuesday - Always Moving

Group Warm Up: 3 rounds

Strength Work: Clean & Split Jerk

Accessory Work: Front Squats

WOD: 3RFT (Pull Ups, Walking Lunges, HSPU, GHD Sit Ups)

Group Cool Down: Stretches

Wednesday - Chasing Time

Group Warm Up: 2 rounds

WOD: 36 min Running Clock (Cals, WBS, T2B, Burpee Box Jump Overs)

Group Finisher: 3 rounds (MB Mountain Climbers, Crunches, Heel Taps)

Thursday - 4k Definition

Group Warm Up: 2 rounds

Cardio Work: Bike (Damper 5 time trial)

Strength Work: Barbell Cycling (Deadlift, Hang Power Clean, Power Clean)

Group Finisher: 6 sets (Rowing)

Friday - In This Together

Group Warm Up: Fun Coaches Pick

WOD: 6RFT (Power Cleans, WBS)

Accessory Work: EMOMx10 (Bench Press, Strict Pull Ups)

Saturday - Classic CrossFit

Classic CrossFit Session.

Sunday - Strength Session / WOD Catch Up

Sunday will give you the opportunity to work on strength or catch up on a word that you missed during the week.

Can't wait to see you all next week

CrossFit Scotland Team

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