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Interval Day= Warm up Movements the 45min running clock… 15*12*9*6*3
Power clean 70/45kg
*10 Ring dips/Push up at 9min….
rest 4min
at 13min 5x max back squats @ 100/70kg 1 min on 1min off at 23min
Rest 3mins
at 26mins T2B pick a number and EMOMx 7 Row, Bike, Burpee to the 9min mark once finished WOD 1

Notice = The Strength & Conditioning area on Monday’s & Friday’s will not be available to our members until 5:45pm, as that area will be used for the new teens classes. Any questions, please feel free to message us on fb.

Skill = 15mins Pull ups, Pistols build to a max 5 rep set of weighted pull ups and pistols (pistols 5 per leg)

WOD= For time.
100 thrusters 40/25kg
every minute drop bar and do 3 Burpees

The 2017 CrossFit Open is near! Head to to sign up.

Interval day= 10 rds of either run 200m, 20/17 cal row or 15/12 cal bike then 10 Box jumps rest 1.30 between rounds (choose your weakest movement and do that) the run, row, bike should be hit hard. Strongman outdoor Sled push 200m, drag 200m, tyre flip x 10 alternate these with10 Lsits, 10 GHDs, 20 sit ups, 1 min plank holds (Get as much done as you can)

Don’t forget to register for the 2017 CrossFit Open @

Strength= 20mins to do 5 rounds of 10 KB swings,10 snatches (each arm) 10 OH squats (each arm) sets are unbroken so rest as needed, choose own weight,

WOD= 25min EMOM
1) 250/150m Row
2) 15/12 Box Jump overs
3) 12/10 KB swings 28/20kg 4) 40/30 Double unders
5) 12 C2B/Pull up