4 week block of Programming WOD   Monday  - Strength: Front Squat + Ring row Metcon Tuesday - Strength: RDL + Bench press Metcon...

5 week block of Programming WOD Monday - Strength: Bulgarian split squat /Single arm Row Incline DB press / Hanging Leg raise Kettlebell...

In the summer, it's especially important to pay attention to your electrolyte intake due to increased fluid loss through sweat. Electrolytes

4 week block of Programming WOD Monday - Strength: Reverse lunge + Chest supported row +Metcon Tuesday - Strength: Sumo Deadlift + Bench...

Monday Front Squats EMOM x16 Min 1 - 16 DB Reverse lunge 15/10kg + Max toes to bar Min 2 - Rest Min 3 - 12 Thrusters 42.5/30kg Max Double...

We will be changing the booking system back over to team up if you have any problems please let us know All the Programming for CrossFit...

Monday A1) Strict Press 8x2 A2) Chin ups  8x2 EMOM x 15 Min 1 - 5 Bar Muscle ups Min 2 - 10 DB Push press 22.5/15 Min 3 - 15/12 Calorie...

Monday A1) Strict Press 7x3 A2) Chin ups  7x5 3 Rounds 400m run 21 Kettle bell swings 24/16kg 12 Pull ups Tuesday A1) Back squat 7x3 A2)...

Monday A1) Strict Press 6x4 A2) Chin ups  5 x 5-10 EMOM x 15 Min 1 - 10-15 Toes to bar Min 2 - 12 STOH 50/35kg Min 3 - 15/12 Calorie bike...

Monday A1) Strict Press 5x5 A2) Chin ups  5 x 5-10 3 Rounds 400m run 30 Wall balls 9/6kg 20 Alt DB Snatch 22.5/15 Tuesday A1) Back squat...

Monday A1) Strict press 10-8-6-4-2 A2) Pull ups 5 x ? Every 4 minutes x 5 3 Wall walks 6 Shuttle runs 9 Shoulder to overhead 12 Toes to...

Monday A1) Strict press 10-8-6-4-2 A2) Pull ups 5 x ? Jack 20 minute AMRAP 10 Push press 50/35kg 10 Kettlebell swings 24/16kg 10 Box...

Monday A1) Seated Arnold press 8-8-8-8 A2) Ring chin up 4 x 6-8 EMOM x 15 Min 1 - 15 toes to rings Min 2 - 15 Push press Min 3 - 15/12...

Monday Closed Tuesday Deadlift 10-8-6-4-2 EMOM x 20 Min 1 - 10 Deadlift Min 2 - 15 Wall balls Min 3 - 15/12 Calorie row Min 4 - 10...

Monday Closed Tuesday Closed Wednesday A1) Bench press 5x8 A2) Ring rows 5x10 6 rounds Min 1 - Row Min 2 - Bike Min 3 - Ski Min 4 - rest...

Monday A1) Bench press 8-8-8-8 A2) Ring Row 5 x 8-12 EMOM x 6 Min 1 - Dips Min 2 - Chin up EMOM x 10 Min 1 - Row Min 2 - Hang muscle...

Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 EMOM x 20 Min 1 - 15 Toes to rings Min 2 - 15 Push ups Min 3 - 15/12...

Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 3 Rounds 2 minute AMRAP 4 DB Thrusters 22.5/15kg 6 Toes to bar 24 Double...

Monday A1) Seated strict press 8-8-8-8 A2) Strict pull up 4x5-6 4 Rounds 3 minutes work 2 minutes rest 20/15 Calorie row 15 Burpees 10 DB...