Finally its here!! British Summer time is about to commence. Late night classes in the sun, early morning classes in the sun... bliss! 

FRIDAY NIGHT LIGHTS

Also, todays the day, 16.5! Its going down tonight at Bold for tonights special Friday Night Lights events. Looking forward to seeing you all there and then celebrating with a beer or two to celebrate the end of the open. 

The performances this year have been amazing. Its great to see the improvements so many of you have made over the last 12 months. Well done everyone! 

SQUAT CYCLE

As the open ends, so does the latest quarter, and that means, a new quarter of programming to focus on. The next 3 months or so will be focused on getting you guys strong, and making all the squat gainz with a 12 week squat cycle!! 

To read more on the programming update, click HERE.

BOX BATTLES

**SATURDAY 23rd April, 1pm at BOLD**

We have our first Box Battle of the 2016 season against Sunbury Performance CrossFit

The set up of the WODs and categories are the same as last year. i.e. there are 3 categories for ALL abilities, which means any one at all can compete, no matter your experience or level.

The WODs have already been announced and can be found here:

http://thelondonboxbattles.co.uk/the-london-box-battles-20…/

**HOW TO REGISTER**

http://thelondonboxbattles.co.uk/register/

This year registration has been digitalised (yay to the 21st Century) and all you need to do is follow this link and select BOLD ATHLETE. There is a cost of £15 which is to cover your food and drink on the day.

Once we are done at Bold, we'll head down to the nearest and dearest beer garden and continue the celebrations in the Spring/Summer sun.

Mark the date in your diary and give me a holla if you are keen.

NEXT WEEKS PROGRAMMING

Monday:

Workout of the Day:

A) Back Squat: Establish a new 1 rep max

B) Chin ups: 5 x Max Reps

C) 00:00 - Complete

10 Burpees
20 KB Swings (Russian)
30 DB Snatches

03:00 - Complete

20 Burpees
30 KB Swings (Russian)
40 DB Snatches

08:00 - 12:00 AMRAP:

30 Burpees 40 KB Swings 50 DB Snatches

Tuesday:

Workout of the Day:

A) 8 Mins for Quality

2 Muscle Ups (or Transitions)
3 Rope Climbs (or Sled Pulls)
8 DB Thrusters w/ 3 sec pause
8 Strict Toes to Bar
20 Double Unders

B) 20 Min AMRAP

400m Run
10 Toe To Bar
5 Pull Ups
10 Push Ups

Wednesday:

Workout of the Day:

A) Deadlift: Establish a new 1 Rep Max

B) 3 Rounds

10 Deadlifts
10 Hang Cleans
10 Shoulder to Overhead

(60/40kg / 50/35kg / 40/30kg)

Thursday:

Workout of the Day:

A) Every Minute for 12 Mins

3 Hang Power Snatch

B) 5 Rounds for time:

3 Muscle Ups ( Jumping Muscle Ups (bar) or Chest to Bar + Ring Dips / Jumping Chest To Bar)
20 Wall Balls
Friday:

Workout of the Day:

A) Front Squat: Establish a new 1 Rep Max

B) For Time:

15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups

(60/40kg / 50/35kg / 40/27.5kg)

Saturday:

Workout of the Day:

In Teams of 2, AMRAP 30 mins:

150 Wall Balls
100 Push Press
50 Power Snatch

Every Minute, perform 3 Burpees each

To be performed in order, 1 person working at a time

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