Happy Friday.

Next weekends programming below and we are edging closer to the end of the 12 week strength cycle. After that, we'll do some testing and then get straight in to the next 3 month cycle, which as you may have seen from Marlo's email, will be taking a classic approach to CrossFit. Constantly varied, functional movements performed at high intensity. 

Anniversary Games

Just 3 weeks to go before we kick off the 2016 Anniversary Games. 

If you haven't done so already, please sign up to compete by Sunday (you've missed the t'shirt deadline though). Currently we are 40+ strong. Would be great if we could get even more involved. Its open to all abilities. 

Teams will be released on Monday, to allow for team tactics and uniforms to be arranged before the throwdown.

We'll be kicking off around 10am and lighting the bbq in the afternoon. Trip to the Wandle will no doubt follow. 

Stash

The rumours are true, we are getting new attire in. So please place your orders on the spreadsheet below:

Stash Order Form

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
1 x 4 @ 90%
1 x 1 @ 95%

Level 2 / Level 3

6 x 1 @ 95%

B) Every 2 mins x 3 rounds

10 Front Rack Lunges ( 60/40kg / 50/35kg / 40/25kg)
10 Toes To Bar

Tuesday:

Workout of the Day:

A) Deadlifts

5 x 1 @ 90%

B) 7 Rounds

7 Deadlifts
7 Hang Power Clean
7 Push Jerks

( 60/40kg / 50/35kg / 40/25kg)

Wednesday:

Workout of the Day:

Holds: 20 on / 20 off x 3 each

Ring Support
Chin over bar
Hollow Hold

B) 12 min EMOM

7 Weighted Chin Ups
7 HSPU / Deficit Push ups
20 Double Unders
3 Muscle Ups

C) 18 min AMRAP

400m Run
Max Pull ups
Max Ring Dips
20 Hollow Rocks

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 5 @ 85%

Level 2 / Level 3

7-10 x 3 @ 89%

B) 3 Rounds for time

20 Wall Balls
300m Row

Friday:

Workout of the Day:

A1) Press: 3-3-3-3-3
A2) KB Row: 8-12 per side

B) 20 minutes of:

5 chest-to-bar pull-ups
10 ring dips
15 Overhead squats ( 42.5/30kg / 35/25kg / 30/20kg)

Saturday:

Workout of the Day:

Running “Danny”

30 Min AMRAP

30 box jumps
20 Push Press ( 50/35kg / 40/30kg / 30/20kg)
30 Pull Ups
300m

Cave:

A) 20 Rounds

5 Atlas Stone Squats (Heavy As Form Allows)
5 Strict Chin/Pull Ups

B) 30 Thrusters for Time (60/40kg)

*EMOM 5 Burpees*

Comment