As from January we will be focusing on Open Prep, which will require you to feel rubbish and go dark daily in the build up to the Open. So enjoy Xmas and New year let you body recover and come back Jan 4th ready to train hard. 

For those interested in Jan I will be offering extra programming for those wanting to push hard up to the Open, this site will no longer be active. 

I will also being doing Nutrition planning in the run up to the open so you are feeding yourselves correctly, please email me with any questions.  

Bench mark Weds - Lynne

5 rounds

max reps Body weight bench press
max rep Pull ups

WOD - For time

50 Double unders
40 STOH
30 SDHP
20 TTB
30 SDHP
40 STOH
50 Double unders

WOD - Open 13.1

17 min Time Cap

40 Burpees
30 Snatch
30 Burpees
30 Snatch
20 Burpees
30 Snatch
10 Burpees
AMRAP Snatch

Today your let off from wearing RED T-shirts as we will be wearing Red on Saturday for charity, so please remember your Red t-shirt on Saturday

Bench mark Friday - Kelly

5 Rounds
400m Run
30 Box jumps
30 Wall balls

Friday will be a bench mark day but no red t-shirt, Robyn informs me that The Brain Tumour Charity colours are Red so can we all wear red on Saturday please so we can get a great photo for there web site.

The gym will be open from 9:30 Saturday with WOD 1 at 10am please all book in and write your names on white board so I can plan partners and heats.

Gymnastics - Muscle ups

- Pull ups drills

- Dip drills

- Muscle up transition

- Muscle up

No endurance today

Todays WOD is pure mental strength, who likes feeling horrible

Strength - Press

build to a 1RM

WOD - Death by Burpees

min 1 - 1 burpee
min 2 - 2 burpee
etc etc

We now stock Xendurance supplements - please ask for more details benefits for everyone 

Strength - Back Squat 

find a 1RM 

WOD - Final TAG qualifier wod 3 

10min Time Cap 

Part A - Row 1000m 

Part B - Remaining time 

AMRAP 

4 HSPU 

8 deadlift 

12 box Jump overs 

scoring 

a - time 

b - reps