Tuesday 17th December 2013
WARM UP:Â 3 Rounds of : 20 Hollow Rocks; 20 Flutter Kicks; 20 Air Squats SKILL: OHS :2-2-2-2-2 WOD: 5 Rounds of : 10 OHS 10 Knees to Elbows 10 Walking Lunges (25# Plate)
Tuesday 17th December 2013 Read More »
Monday 16th December 2013
WARM UP: 400 M Run 50 Double Unders 50 Sit Ups
Monday 16th December 2013 Read More »
Friday 13th December 2013
WARM UP: 1 Mile run/ 10 Minutes of Skipping WOD:Â TABATAÂ 8 Flutter Kicks 8 Sit Ups 8 Planks 8 Russian Twists 8 V Sit Ups 20 Seconds Work 10 Seconds Rest
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Thursday 12th December 2103: 1 Year Anniversary WOD
WARM UP:Â 1 Mile Run Today’s our ONE YEAR ANNIVERSARY as an OFFICIAL CROSSFIT AFFILIATE!!! BOOM SHACKATTACK! That said our Mad Scientist Coach Matty came up with the following two doozies for our members to choose from all paying tribute to the number 12 and the fact that we were awarded our Affiliation status on
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Wednesday 11th November 2013
WARM UP: 50-40-30-20-10 Double Unders Push Ups
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Tuesday 10th December 2013; 12 Days of CrossFit Christmas
WARM UP:Â 4 Rounds of: 20 Air Squats 20 Sit Ups
Tuesday 10th December 2013; 12 Days of CrossFit Christmas Read More »
Thursday 5th December 2013: Lump of Coal
WARM UP: 400 M Run 50 Sit Ups 50 Air Squats 50 Push Ups
Thursday 5th December 2013: Lump of Coal Read More »
Tuesday 26th November 2013
WARM UP: 1 Mile run 50 Double UndersÂ
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Monday 25th November 2013: Two for One Special!
WARM UP: 2 Rounds of: 400 M Run & 50 Air Squats WOD 1: Stay on Track: Burpees: 10-9-8-7-6-5-4-3-2-1 Sit Ups: 2-4-6-8-10-12-14-16-18-20
Monday 25th November 2013: Two for One Special! Read More »
