Happy Friday! Hope you've all had a good week of gainz.

To help fuel those gainz, check out the Gluten Free Bounty Recipe that was posted on Monday. These things are da bomb! Thanks to Helen and Liam, the original creators at Bold, and to Annika who brought in some yesterday with a slight twist. 

Speaking of coconut, the fridge in the gym has now been filled with glorious coconut water. Coconut water with PROTEIN! Packing in 20g of Protein, these are perfect for post workout gainz. Two flavours are available, pineapple and original, at £2 each.

If there is anything else you want to see stocked in the fridge, leave us a comment.

If you're around this weekend, please come by the box on Sunday and support the teams that are taking part in the 2nd round of the Box Battles, this time against CrossFit London. 

Or, if you fancy a road trip, head over to Wales and support Pedro and Matt R at the European Inferno. Good luck guys! 

Next weeks programming is below. A few things to note;

No midline stability work has been programmed for this week. But that doesn't mean you cant bust out your best hollow shapes at home, before or after class. 

Now that you have all mastered these movements, they will be creeping up in the WODs from time to time (like on Tuesday). But these are positions that you can do every day and you will reap plenty of rewards from for doing them regularly. So get tight!

The next 3 week squat variation will be the Overhead squat, not the easiest position to hit. So getting supple is key for this move. Here are a couple of videos to get you started. Do these whenever you can and it'll make your Overhead Squats much more "comfortable".

Have a great week.


Strength: Overhead Squats 5-5-5-5-5


8 min AMRAP

30 Double Unders
10 Burpees


Skill: Toes to Bar


20 min EMOM

8-10 Toes to bar ( Toes to Ring / Knees to Chest)
5-10 Pull ups (30 sec Chin hold over bar)
8-10 Push Ups
10 Hollow Rocks


Strength: Close Grip Bench Press: 3-3-3-3-3


3 rounds of 3 minutes on / 1 minute off:

5 Push Press (60/40kg / 50/30kg / 40/20kg)
10 Deadlifts (60/40kg / 50/30kg / 40/20kg)
15 Wall Balls


Skill: Split Jerk


5 Rounds:

40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (Ring Rows)


Strength: Power Cleans: 1-1-1-1-1


Every 90 seconds for 6 Rounds

100m run
12 Front Rack Lunges (60/40kg / 50/30kg / 40/20kg)


1 mile run
20 KB Swings (24/16kg / 16/12kg / 12/8kg)
30 Box jump overs (24/20″)
40 Burpees
50 Wall Balls 9/6kg
60 Walking Lunges

Comp Group:
Clean and Jerk work up to a heavy complex of:

1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk

Barbell Conditioning:

“Gwen” with a running clock…
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks

Gymnastics Conditioning:

AMRAP 7: You go, i go: Rope Climbs (ideally Legless)


“Bad Attitude”
With a 15 minute running clock:

Every 3 minutes complete: 200m Row + AMRAP Squat Clean to Overhead at 60/40 in remaining time.