Next weeks programming below. enjoy 

But first..

Mondays Blog

9 life lessons - check it out and see if any of these can be applied to your life.

Dates for the diary

Halloween Throwdown: 30th October - open to all. Come down, dress up and throwdown. Then lets get crunked.

Bro Sesh: 18th October - No doubt power cleans will feature. Gotta love a bro power clean

Ladies B.A.L.L.S: 25th October - move over bro's, time for the girls to go H.A.M

CFB Masters Competition: 22nd November - We will be running a Masters (35+)  Competition at CFB open to CFB masters and Masters from other boxes. Link to book will be on Team up shortly! We will also need  some judges, if anyone is free to volunteer please let Marlo know marlo@crossfitbold.com

CFB Christmas Party: 28th November - Details TBC, but its going to be EPIC! 

CFB Pre- Christmas Challenge: 7th November - 28th November - 

We will be running a 3 week challenge to get those bods in tip top shape for all the Christmas parties! With some guidance from Liam, our nutritionist, we will begin with body fat readings and a pre challenge benchmark WOD. After the 3 weeks of clean eating, quality  training and sleeping we will then retest both your body  fat reading as well as the bench mark WOD and then celebrate your success in the evening at our CFB Christmas Party!!  PRIZES for best results : ) More information to follow! This challenge will cost a minimal amount  (£15-20) to cover the costs - please can you shoot me an email if interested so I can get an idea of numbers.

Monday:

Workout of the Day:

A1) Power Cleans: 3-3-3-3-3
A2) Bulgarian Split Squat: 5 x 6-10 reps per side

B) Lactic Threshold Training:

90 secs on / 90 off x 6:

100m run
10 box jump overs
AMREP Wall Balls

Tuesday:

Workout of the Day:

A) Skill: Toes To Bar

B) Gymnastic:

5 rounds per movement: 30 secs on/30 secs off. 2 min rest between movements

Max Toes To bar
Max Pull ups
Max Push ups
Max KB Swings
(perform same movement 5 times before moving to next movement)

Wednesday:

Workout of the Day:

A) 15 Rounds: Every 90 Seconds

2 Thrusters

Increase weight every round

B) Running Fran

21-15-9:

Thrusters and Pull Ups
Run 100m after each set (including the end)

(42.5/30kg / 35/25kg / 30/20kg)

Thursday:

Workout of the Day:

A) Front Squat: 1-1-1-1-1

B) AMRAP 16 mins:

400m run
8 Deadlifts (120/100kg / 100/70kg / 70/50kg)

Friday:

Workout of the Day:

A1) Push Jerk: 5-5-5-5-5
A2) Single Arm KB Rows: 5 x 6-10 per side

B) Lactic Threshold:

6 Rounds: 1 min on, 1 min off

7 Power Cleans
7 Overbar Burpees

Saturday:

Workout of the Day:

In teams of 2:

Complete in order:

1,600m Run
50 Squat Cleans (60/40kg / 50/35kg / 40/25kg)
100 Wall Balls
150 Goblet Squats
300 Double Unders

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