Warm-up Not for time, 4 Rounds of: 5 Front Squats (Just the bar) 5 Push Press (Just the bar) 5 Back Squats (Just the bar) 5 OHS (Just the bar) Gymnastics 15 minutes to complete Athlete who can do kipping pull-ups correctly 4-5 attempts at ME: 1 Kippling pull-up, 1 Kipping TTB (link the 2 together to test kipping form)... [Read more]

Warm-up 2 Rounds of: 10 Hand Walk outs with a Press-ups 1 Headstand hold for :30sec Then: Wall walk tekkers Then: 1min ME: Deadlifts (light weight 50%) rest 1min 1min ME: Deadlift (medium weight 65%) Strength All Athlete A. Hang Squat Clean 2, +1 from floor @70-75% 1RM 10set of 2reps On the :90sec Capacity Practice does not make perfect!... [Read more]

Warm-up 3 rounds: 5 Press Ups 5 Kb Swing 5 Pull Ups / Ring Rows 5 Kb Deadlifts Strength 20minutes to complete CrossFit Athlete A. Standing BB Military Press 5x 5-7 40x0 rst:90 B. Mixed Grip Pull-ups 5x 5-7 40x0 rst:90 (switch grip on each set) CrossFit A. 4x 7-9 B. 4x 7-9 [Scale: Mixed grip ring rows] CrossFit Endurance... [Read more]

Our fast-track Foundations course has been very popular in January and we are keeping the half price offer open during February 2014. The course will take you through everything you need to know to get started with CrossFit in two 2 hour sessions held during evenings and weekends and you will have unlimited access to our met con classes from... [Read more]

Warm-up 2 Rounds: 200m Run 5 Burpee 10 Walking Lunges 20 Banded Lateral Walks Strength CrossFit Athlete A-1 Front Squat 5x 5-6reps 30x0 @75-80% Rst:90 A-2 Back Squat 5x 6-7reps 30x0 @70-76% Rst :90 CrossFit A-1 5x5-6 @75-80% A-2 5x6-8 @65-73% CrossFit Endurance A.5x3 on :60 @75% B. 5x5 on :90 @70% CrossFit Rookie A-1 4x5 A-2 4x8-10 CrossFit Athlete... [Read more]

Triathlete: Day 1: Swim - : Repeat 50m, recover 2:00 until form/pace deteriorates Day 2: Bike - : Repeat 3000m, recover 3:00 until form/pace deteriorates Day 3: Run - : Repeat 1M, recover 4:00 until form/pace deteriorates Day 4: Swim -: Repeat 250m, recover 3:00 until form/pace deteriorates Day 5 : Bike -: 15k TT Day 6: Run  -: Repeat 1M, recover 4:00 until form/pace deteriorates   Runner: Day... [Read more]

Warm-up 2 Rounds of: 10 Shoulder Passthroughs with Stick 10 Air Squats 10 OHS Tempo 5050 (check form and scale A. as appropriate) Strength All Athletes A. Squat Snatch 1from hang, +1 from floor @70-75% 1RM 10set of 2reps On the :90sec [Scale: If you can not overhead squat, perform power snatchs and then an OHS to best depth with... [Read more]

Warm-up 3 Rounds of: 5 Hand Walkouts + Push-ups :30sec hold Elbow to Instep (each side) 5 V Ups 10 DU Strength CrossFit Athlete / CrossFit A. Snatch Grip Deadlift 5x 2-3reps 10,0,x,0 Rst :90sec [Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position] CrossFit Endurance A. DE: 1rep EMOM CrossFit Rookie A. 4 x... [Read more]

Warm-up 3 Rounds of: 10 Hand walk outs with Press-up 1 Head stand hold for :30sec Then: Wall walk Tekkers Gymnastics 15 minutes to complete Athlete who can do kipping pull-ups correctly 4 rounds of ME: Kipping/Butterfly pull-ups Rest :90sec CHALLENGE: Can you hold a lacrosse ball under your chin while doing the reps? Athletes still learning to kip 'Kipping... [Read more]