Next weekends programming below. Its a special week... its my Birthday on Tuesday. Cakes of all varieties are welcome ;)

In Saturdays Cave class we have my birthday WOD, something I did a couple years ago for my 30th. Was a great workout, check out this video of it going down (you'll see Coach Dan in his Batman headband, like a boss)...

Front squats are back on the up next week. Good luck!

More pull ups and chin ups, if you havent done so already, please check out Mondays Blog and watch the video on how best to protect yourself when doing pull ups, aint no body got time for shoulder injuries.

Thrusters on Tuesday again, this will be your last week on this little stamina cycle with the Thruster. Which i'm sure you'll be pleased to here.

And finally, on Saturday, a Murph looking style work out. To prep you for... Murph. May 31st is memorial day in the US and the day that traditionally CrossFit Gyms do Murph. So we'll be getting down with this workout on the 31st too (Bank Holiday Monday).

Anniversary Games

For this years Anniversary Games we are doing a Rich Fronning and going Team. All I need for you to do is let me know you'll be coming, which I assume you all will be. Please put your name down on this sheet though to confirm...

Sign up sheet



Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%

Level 2 / Level 3

7-10 x 3 @ 81% 1RM

B) 3 Rounds

50m Farmers Carry
50m Walking lunge with kbs
10 Broad Jumps


Workout of the Day:

A) 12 EMOM

Power Snatch + Hang Power Snatch

B) 21-18-15-12-9-6-3

Unbroken Thrusters

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


Workout of the Day:

A) 18 Min EMOM, alternating

4-8 Chin Ups
6-10 Ring Dips
30 Double Unders

B) In Teams of 2 (20 mins cut off)

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups


Workout of the Day:

A) Front squat:

Level 1

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%

Level 2 / Level 3

4-6 x 2 @ 98% 1RM

B) 7 Min to climb that ladder

Clean and Jerk ( 70/50kg / 55/42.5kg / 42.5/30kg)

Muscle Up (scale to burpee chest to bar/pull up)


Workout of the Day:

A) Push Press


B) 21-18-15-12-9-6-3 reps for time of:

Heavy Russian KB Swings


Workout of the Day:

30 min AMRAP

100m Run
5 Pull ups
10 Push Ups
15 Air Squats
(Level 3 athletes: add weight vest)


A) Coach Chris' Bday WOD

32 Touch and Go Power Cleans @ 70/50kg

Each time the bar is dropped or a rest taken, a 5 rep back squat penatly is given. Accumalated Back Squats to be performed at the end of the 32 Power Cleans.

If the bar is dropped on the Back Squats, a 5 rep power clean penatly is given. Accumalated Power Cleans to be performed at the end of the Penalty Back Squats.

B) 2.5 mins on / 30 sec off:

In Partners, you go, I go;

Rope Climbs
20m Prowler Push Sprint
Clean and Jerk (climbing ladder of reps) 60/40kg
Tyre Flips
50m Partner Carry
20m Sled Pull Sprints

Weekly Conditioning:


A) 4 Min AMRAP

100m run
10 Wall Balls
10 Down Ups

rest 2 mins


10 Box Jumps
10 DB Hang Squat Cleans
10 Down Ups

B) With a running clock..

0-1 min: AMRAP Burpees
1-3 min: AMRAP Air Squats
3-5 min: AMRAP DB Snatches
5-6 min: AMRAP Burpees

C)20secs on / 15secs off:

6 rounds each (1 min rest between each exercise):

-Cal Row
-Wall balls
-KB swing


A) AMRAP 4 Minutes

8 KB Swings
4 Burpees
8 Air Squats

B) EMOM 8 mins

odd - 5 kb Thrusters right arm, 4 box jumps
even - 5 kb Thrusters left arm, 4 box jumps

C) EMOM 12, alternating

1- 12-15 kcal row
2- 10 Goblet Squats
3- 100m run
4- 10 Wall Balls

D) 3 mins:

AMRAP Burpees!