Thats the week almost over and what a great week its been. 

Anna getting down with her Kipping Pull Ups last month. Photo credit: Joe

Anna getting down with her Kipping Pull Ups last month. Photo credit: Joe

Tuesday saw people crushing their kipping technique, great work all. Be sure to look after those hands. Check out this article on how to take care of the hands and prevent them from tearing. You could also grab yourself one of the Inbitz hand care kits (info here: Inbitz Kit) from our friends at Whatever It Takes.

If you haven't done so already, be sure to check out the article from Monday on ScalingThe goal is to get you RXing all movements, and scaling is the key to unlocking that door.

Anniversary Games, is only a few weeks away. Come celebrate with us and throw down against your fellow members. Its on the 25th July. Info for this, and other events can be found HERESign up using the sign up sheet!

New T'shirts are being ordered on Monday, so make sure your orders have been placed. Do so by completing this form. Thanks Molly for doing such an awesome job with these.

And finally, good luck to Coach Marlo and Coach Stuart this weekend who are taking on Britain's finest at the The British Championships at the Lea Valley Athletics Centre. Do us proud!

Next weeks programming....


Strength: Deadlift: 5-5-5-5-5


10 EMOM:

2 Cleans (Hang Clean / Power Clean) + 4 Over the bar Burpees


Midline Stability: Arch Holds - 5 x 20secs on / 20secs off

Skill: Double Unders


10 Rounds for time:

10 Ring/bar Rows
20 sit ups
30 double Unders


Strength: Front Squat: 3-3-3-3-3


12 min AMRAP:

3 Muscle Ups (Burpee Pull Ups / 1 Burpee + 2 Ring Rows)
6 Power Snatches (55/35kg / 40/25kg / 30/15kg)
9 Push Ups


Midline Stability: Hollow Hold - 6 x 20 secs on / 25 secs off

Skill: Toes To Bar


Toes To Bar (Scale to a TTB progression covered in Skill part):
50 reps
When you drop off the bar, 200m run

Chin ups (Scale: accumulate 90secs hold, chin over the bar):
25 reps
When you drop off the bar, 10 Burpees

Wall Balls (20/14lb)
100 reps
When drop the ball, 200m Run


Strength: Push Press: 1-1-1-1-1


14 min AMRAP:

6 Front Squats (70/55kg / 55/40kg / 40/20kg)
12 Kettlebell Swings
18 Box Jumps (24/20inch)

Saturday: Park WODs

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