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Feb 28th, 2017

Category: Latest News
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Tuesday 28th February 2017

YETI It’s a hero WOD today.  Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined […]

Feb 27th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 27th February, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Feb 27th, 2017

Category: Blog
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Monday 27th February 2017

PARTNER WOD   POWER With a partner complete as many rounds as possible in 15 minutes of: 10 handstand push ups to a 6″ deficit 20 calorie row 30 pistols (alternating)   S’N’C With a partner complete as many rounds as possible in 15 minutes of: 10 dumbbell press 15 calorie row 30 pistols to […]

Feb 24th, 2017

Category: Blog
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Friday 24th February 2017

Today the first workout of the 2017 CrossFit Open is announced – 2pm our time – ensure you’ve planned your day around watching this announcement and the throw down that follows immediately after!  Great entertainment and a great chance to workout the strategy that the big guns use and then see how you can apply […]

Feb 23rd, 2017

Category: Blog
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Thursday 23rd February 2017

11.2 POWER Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts  70/45 12 push ups 15 box jumps  24″/20″   S’N’C Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts  40/30 12 push ups (banded or come up on your knees) 15 box jumps  20″/17″

Feb 23rd, 2017

Category: Junior High
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CrossFit Junior High – Thursday 23rd February, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Feb 22nd, 2017

Category: Latest News
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Wednesday 22nd February 2017

2 more sleeps till the open is here…. eeeekkkk!   GYMNASTIC TESTING   POWER Make 3 attempts at each of the following: max set of toes to bar max set of ring dips max distance broad jump Then… row 2000m for time. S’N’C 3 rounds of the following: 10 hanging knee raises 10 box dips […]

Feb 21st, 2017

Category: Blog
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Tuesday 21st February 2017

TABATA BARBELL   POWER Tabata deadlift  84/56 Rest 1 min Tabata hang power clean  60/43 Rest 1 min Tabata front squat  38/30 Rest 1 min Tabata push press  30/25   S’N’C Tabata deadlift  43/30 Rest 1 min Tabata hang power clean  30/20 Rest 1 min Tabata front squat  25/15 Rest 1 min Tabata push press   […]

Feb 20th, 2017

Category: Blog
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Reasons Why You Should Sign Up for the Open

A summary of findings as to why our members should sign up for the Open 1) Because this guy can do it… 2) Because it’s a great chance to work out with lots of friends… 3) Because you will receive some serious love when you finish the weekly workout… 4) Because she won’t understand why […]

Feb 20th, 2017

Category: Blog
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Monday 20th February 2017

16.3 Complete as many rounds and reps as possible in 7 minutes, of: POWER 10 power snatches  35/25 3 bar muscle ups   S’N’C 10 power snatches  20/15 5 jumping chest to bar pull ups

Feb 17th, 2017

Category: Latest News
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Friday 17th February 2017

15.4 POWER Complete as many reps as possible in 8 minutes of: 3 handstand push ups 3 cleans  84/57 6 handstand push ups 3 cleans 9 handstand push ups 3 cleans 12 handstand push ups 6 cleans 15 handstand push ups 6 cleans 18 handstand push ups 6 cleans 21 handstand push ups 9 cleans etc […]

Feb 16th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 16th February, 2017

    Warm up:   3 rounds of  10 Mountain Climbers 10 Kip Swings 10 Broad Jumps 1 wall walk (hold 10 seconds)   Focus:  Med Ball Clean     Prep: 2x 10 Marching Bridges 10 Push Ups   WOD: 12 Minute AMRAP     10 Med Ball Cleans 6m O/H Dumbbell Lunge 1 Wall Walk   6m […]

Feb 15th, 2017

Category: Blog
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Wednesday 15th February 2017

For time: Fran + a mile run! Broken down this is… 21 – 15 – 9 thrusters  43/30 pull ups then run one mile   Fran should be completed within 10mins so make sure any scaling options make this work – you should be able to keep moving at a steady pace.  If you’ve done […]

Feb 14th, 2017

Category: Blog
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Tuesday 14th February 2017

BACK SQUATS 5 – 5 – 5 – 5 – 5   Happy Valentines day CFWS’ers!  Today we’ll be doing the prettiest back squats we have ever done – nice tight cores, knees tracking out over our toes and if we’re feeling fresh after the weekend just been perhaps jumping around celebrating some new 5 […]

Feb 10th, 2017

Category: Latest News
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Friday 10th February 2017

Partner WOD POWER 5 x 3min rounds of: 10 front squats  84/56 10 box jumps  36″/28″ row for max calories rest 3 mins   S’N’C 5 x 3min rounds of: 10 front squats  43/30 10 box jumps  20″/14″ row for max calories rest 3 mins   Post the number of calories rowed each round. Ideally […]

Feb 9th, 2017

Category: Blog
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Thursday 9th February 2017

POWER 15 – 12 – 9 toes to bar wall balls  9/6  10ft thrusters  35/25   S’N’C 15 – 12 – 9 hanging knee raises wall balls  6/3  10ft thrusters  25/18   This workout is fast paced with big sets and a quick transition between the movements.  HARD AND FAST so the notes say!! Scales […]

Feb 8th, 2017

Category: Blog
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Wednesday 8th February 2017

Workout 12.2 Proceed through the sequence below, completing as many reps as possible in 10 minutes of: 30 snatches  35/20 30 snatches  60/35 30 snatches  75/45 amrap snatches  90/55   Here the hook grip is going to be your best friend.  That and some quick hips!  You’re going to be moving relatively fast at the […]

Feb 7th, 2017

Category: Blog
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Tuesday 7th February 2017

POWER Push Press 1 – 1 – 1 – 1 – 1 – 1 – 1   S’N’C Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3   For those working through the “power” section of today, this is a chance to test your power and your press strength.  […]