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May 23rd, 2016

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Monday 23rd May 2016

TEAM WOD!! In teams of 2 complete this 20min AMRAP… 2 – 4 – 6 – 8 – 10 – 12… deadlifts @ 110/80  (S’n’C scale the weight appropriately for your team) After each round of deadlifts complete the following; 6 rope climbs  (S’n’C scale the rope climb in height or hold time) 10m handstand […]

May 20th, 2016

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Saturday 21st May 2016

Wanna hang out like these cool cats and lift heavy weird stuff to get even more prepared for life?  Make sure you’re booked in for the “Strongman Skills Class” this Sunday!!  BOOK HERE  to come along and try out some of the more unusual pieces of equipment we have in the box. Then hang around […]

May 19th, 2016

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Thursday 19th May 2016

It’s TBT back to the old box when we managed to do toes to bar on a rig that was in the corner of the room and no one got hurt!! Power Clean 1 – 1 – 1 – 1 – 1   6min AMRAP 5 toes to bar 2 power cleans  84/60

May 17th, 2016

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Tuesday 17th May 2016

For time: POWER 40 deadlifts  100/70 20 hang squat snatch  60/40 10 ring muscle ups 5 rope climbs  15ft   S’n’C 40 deadlifts  70/40 20 hang power snatch + overhead squat 10 pull ups 10 dips 5 reduced height rope climbs

May 16th, 2016

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Monday 16th May 2016

5min AMRAP:  squat clean and jerk  75/50  (S’n’C  37.5/25)   and then a nice wee hollow rock tabata to finish off…

May 11th, 2016

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Wednesday 11th May 2016

I propose a challenge for today – get me a photo of our crew hanging out in their L-sit pull up to use as the image in the next WOD we do that have these wee crackers of a movement in it!  If it’s really cool I might not be able to wait till they’re […]

May 10th, 2016

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Tuesday 10th May 2016

CROSSFIT TOTAL If you’re relatively new to this crossfit business then this is a great chance to bench mark your capacity to lift stuff!!  If you’ve been around for a while and you’ve done the CF Total before, today is your chance to see if you have made some gains since last time! You get […]

May 7th, 2016

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Saturday 7th May 2016

PARTNER WOD!! You won’t have to complete this one linked at the arms like these two but whatever makes it easier for everyone!! 5 rounds for time; 15 box jumps  24″/20″ 12 deadlifts  70/50 9 hang power cleans 6 push jerk then 1 min of rest, then for time; 40 wall balls  9/6 30 calorie […]

May 6th, 2016

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Friday 6th May 2016

Tommy V POWER For time; 21 thrusters  52kg 12 rope climbs  15ft 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs   S’n’C 21 thrusters  30/20 6 rope climbs  (as high as you can) 15 thrusters 5 rope climbs 9 thrusters 4 rope climbs

May 5th, 2016

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Thursday 5th May 2016

70 burpees 60 sit ups 50 kettlebell swings  24kg  (S’n’C 16kg) 40 pull ups 30 handstand push ups  (S’n’C push press)

May 3rd, 2016

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Tuesday 3rd May 2016

15min AMRAP:   POWER 100m run 5m handstand walk 5 toes to bar   S’n’C 100m run 20 sec handstand hold 5 isometric leg raises with a 2sec pause at the top    

May 2nd, 2016

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Monday 2nd May 2016

Make sure you’re in the gym with enough time to limber up before class today!  Get those glutes firing with some monster walking and if your elbows are a pointing a bit more towards the ground than they should be in your front rack position, use your band and the barbell to get them up […]

Apr 29th, 2016

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Friday 29th April 2016

It’s Friday and the second last day of the Positivity Challenge!!  We hope that everyone has made some kind of change that has made their lives better over the past 29 days and that you intend to continue on with these positive changes until the end of time. 3 rounds for time: 800m run 32 […]

Apr 28th, 2016

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Stuffed Lamb Rumps

So you may have all been wondering where are all the recipes this week? Or perhaps you are totally inyour groove with preparing your own food. My complete confession is that I very rarely follow a recipe, or use it as a rough guide. I know the spices I enjoy the most but also am […]

Apr 28th, 2016

Category: Blog
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Thursday 28th April 2016

SQUATS!!!! and a quick wee TBT too… you all know how we like to do things at CrossFit that transfer directly to our real lives and ultimately make us better humans!  Squatting is a major part of your everyday life – you might appreciate the amount of squatting you do just to live a whole […]