Its back, its the weekend!

Hope you've all got something amazing planned for the weekend. A bit of you time perhaps that will take you out of the gym.

Gym Tidiness 

Just a quick request please to ensure that you keep the box looking nice and tidy, ensuring that you return equipment to its right place. KBs and DBs have their correct spots which are labeled, clearly. 

The boxes, those god damn boxes.. please put them back, stacked neatly. Not sure how else to explain how they should go, so here is a picture.

Rowing machines, should NOT be placed directly against the wall. Come on! Give the wall and the rowing machine some space. A white line has been installed. Please DONT put the wheels of the rowing machines past the white lines.

A tidy box is a happy box :)

Meeting Standards

Lastly, a throwback to a previous article that I wrote about why we do CrossFit. Please give it a read.

It seems that the half rep culture has started to creep its way back in and its frustrating as coaches to see. 

Quality of movement and full range of motion should NEVER be compromised for a faster time or a few extra reps. Its may make you feel big for a few seconds as you write your score on the board, but its not clever. 

Recording your score on the whiteboard is fun and creates a good environment, but as i mentioned in my whiteboard article (Also please read that), "don't be a dick about it".

Have a great weekend.


Workout of the Day:

A) Power Cleans: 2 Reps every minute for 15 minutes

B) "DT"

Five rounds for time of:

Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

(70/50kg / 55/35kg / 40/27.55kg)

12 minute time cap. Scale weight or reps accordingly


Workout of the Day:

A) Gymnastics: For 12 minutes, cycle through

10 TTB
8 Chest to Bar
6 Handstand Push Ups
20 Double Unders

B) 7 Rounds for time:

200m Run
20 KB Swings
20 Burpee to plate


Workout of the Day:

A1) Front Squat: 5-5-3-3-2-2-1
A2) 3 sets of max rep pull ups (strict) to be performed after first 3 sets of squats

B) 16-12-8

Overhead Lunges (60/40kg / 50/35kg / 40/27.55kg)
Toes to bar


Workout of the Day:

A) Kipping Skills


10 Rounds for time:

10 Thrusters (42.5/30kg / 35/25kg / 30/20kg)
10 Ring Push Ups


Workout of the Day:

A1) Push Press: 3-3-3-3-3
A2) Split Squat: 5 x 8-10 per leg

B)3 mins on / 1 min off x 3 rounds (Continue where you finished)

5 Front Squat
10 Pull Ups
5 Knees to elbow


Workout of the Day:

In Pairs, AMRAP for 30 minutes:

You Go, I Go:

6 Box Jumps
6 Burpees
100m Run with plate (20/15kg)
6 Burpees
6 Box Jumps