Happy Friday!

Next weeks programming below.

Pizza Gainz

Be sure to get involved with some home made pizzas to support those gainz. Check out Mondays Blog on how its done.

Athlete Level Up

Wednesday sees a chance to test your strength and skillz in our next Athlete level up day. A change for you to earn the Level 2 or Level 3 status (who will be our first level 3 athlete?)

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 - 

Response has been great to this, and at the moment, Marlo, Liam and I are making the plans to turn this in to an awesome challenge to get you in tip top shape before Christmas with some great prizes up for grabs.

More details will follow shortly.

Monday:

Workout of the Day:

A1) Back Squat: 5-5-5-5-5
A2) Ring Rows: 5 x 6-10

B) 8 Min AMRAP

12 Front Rack Lunges (60/40kg / 50/35kg / 35/25kg)
30 Alternating DB Snatches

Tuesday:

Workout of the Day:

A1) Push Jerk: 3-3-3-3-3
A2) Ring Rows: 5 x 6-10

B) Lactic Threshold Training:

5 Rounds - 90 Secs on / 90 Secs off AMRAP

5 Power Snatches
5 Push Press
5 Front Squats

(40/30kg / 35/25kg / 30/25kg)

Wednesday:

Workout of the Day:

Athlete Level Up Day

You need to pass 8/9 skills AND the MetCon

500m Row
Double Unders
Pistols
Pull Up
Muscle Ups/Ring Dips
Box Jump
Clean and Jerk
Overhead Squat
Deadlift
Fran

Thursday:

Workout of the Day:

A) Power Cleans: 1-1-1-1-1

B) 5 Rounds for Time:

10 Deadlifts (120/100kg / 100/70kg / 70/50kg)
10 Hand Stand Push Ups
3 Muscle Ups

Friday:

Workout of the Day:

Every 2 mins for 10 Rounds

20 double Unders
10 Pull Ups
5 Power Cleans (60/40kg / 50/35kg / 40/27.7kg)

Rest 6 Mins

For Time

150 Double Unders
800m Run
40 Burpees

Saturday:

Workout of the Day:

“Partner McGhee”

Complete as many rounds in 30 minutes as you can of:

5 Deadlift, 125kg/85kg
13 Push-ups
9 Box jumps, 24 inch box

Partner 1 will complete 5 deadlifts, then partner 2 will complete 5 deadlifts. Partner will then complete 13 push ups, then partner 2 will complete 13 push ups etc etc

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