29/04/10 - WOD

This one is for you Rev - you ARE as good as all the other top crossfitters out there! I thought id put a class photo up of you WITHOUT the funny faces!

Complete for time:

50 Sumo-deadlift highpull (SDHP) (20kg/16kg)

40 Back extensions

30 Box jumps

50 SDHP

30 back extensions

40 Box jumps 50 SDHP

Big shout to Packman (sub 10:00) and Craig (sub 9:00) - FANTASTIC effort!!

28/04/10 - WOD

Ellis (age 7) and Leo (age 4) mastering the dreaded BURPEES!

Tonights workout:

Front Squat

3-3-3-3-3

Little mention to Coach M who managed 100kg and also Congrats to Gav who had a personal best with 105kg! Big effort guys!!!

27/04/10 - WOD

Gary is on the Hand Stand Push Ups (HSPU)

30 HSPU

40 Pull Ups

50 Kettlebell Swings (24kg/16kg)

60 Sit Ups

70 Burpees

26/04/10 - WOD

Jack finally gets his Muscle-Up - You GO Jack!!!!!

For Time:

50 Wall Ball (10kg/5kg)

10 Musle-ups

40 Wall Ball

8 Muscle-ups

30 Wall Ball

6 Musle-ups

20 Wall Ball

4 Musle-ups

10 Wall Ball

2 Muscle-ups

25/04/10 - MURPH

The girls keeping up with the boys!

"Murph"

1 Mile Run

100 Pull ups

200 press ups

300 squats

1 Mile Run

Well done to everyone who took part in todays "Murph" (and there were a lot of you)! Impressive effort - even if you did have a hangover Jamie!! The Rev and Coach M were dragged into the battle and subbed pull ups for hand stand press ups (completely insane)! Good effort to Jack, Adam, Gary, Craig, Chris (sorry if I have forgotten anyone) and of course the Girlies - Sian, Rhiannon, Rhian and Nia!!!!!

24/04/10 - PAUL

Nobody is too BIG or too small at Funct Fitness

5 Rounds for time of:

50 Double Unders

35 Knees to Elbows

20 Yard walk (85kg/60kg above head)

23/04/10 - WOD

Perfect form Keith

3 Rounds for time of:

15 Hang-Power Cleans (60kg/40kg)

15 Burpees

22/04/10 - WOD

Nice faces Gav

5 rounds for time of:

3 Back Squat (max weight)

20 Ring Dips

21/04/10 -WATCH THIS:::: Rev on the Rings

20/04/10 - 7 UPS

"7 UPs"

7 rounds for time of:

7 Pull Ups

7 Thrusters (42.5kg/30kg)

7 Burpees

Mat (Funct Fit) - 7.56/ Matt (SP) - 8.06

19/04/10 - WOD

Complete 3 rounds for time of:

100 metre walking lunge

50 Squats

25 Back Extensions

18/04/10-TRY THIS

8 Rounds for time of:

4 burpees

400m run

90 seconds rest

Good luck guys you can all tell me how it went tomorrow.

17/04/10-WOD

You can run but you can't hide jamie. Good work brother!

1000m row

800m run

50 burpees

400m farmers walk 20kg/10kg per arm

50 burpees

800m run

1000m row

SUNDAY 18TH APRIL

Hey Guys,

Just a quick reminder - Gym will be CLOSED on sunday!!

There will be a workout put up for everyone to do so make sure you post your times for all to see!

MUSCLE UP CLUB

GARY joins the Muscle Up Club

JACK has a little help from coach M but is almost there

16/04/10 - WOD

As fast as you can - Row 500 metres x 4
3 minute rest in between each set

15/04/10 - MCGHEE

"McGhee"

As many rounds as possible in 30 minutes of:

5 Deadlift (125kg/85kg)

13 Press ups

9 Box Jumps

Congrats to Mat Shop Physical for getting a BIG 21 rounds for the boys and Maxine the Machine for getting 19 rounds - FANTASTIC effort!!!

14/04/10 - FILTHY FIFTY

Reverend Viper on the Push Press

"Filthy Fifty"

50 Box Jumps

50 Jump Pull-ups

50 Kettlebell Swing (16kg/12kg)

50 Walking Lunge

50 Knees to Elbows

50 Push Press (20kg/15kg)

50 Back Extensions

50 Wall Ball (10kg/5kg)

50 Burpees

50 Double Unders

13/04/10 - WOD

The bar is not going to get any lighter boys!

Warm-up

400 metre run

Tabata mashup (squats and Pull-ups)

4 minutes per exercise - as many reps as possible (30 seconds rest in between exercises)

Double unders

Squat clean (42.5kg/30kg)

Press-ups

Push press (42.5kg/30kg)

Pull-ups

Over-head Squat (42.4kg/30kg)

12/04/10 - WOD

Warm-Up

500 metre row

25 Double unders

25 press-ups

Skill Work

Snatch Balance

1-1-1-1-1-1-1

Met-con

21-15-9 of:

Ring Dips

Over-head Squat (42.5kg/30kg)

11/04/10 - CINDY

The Magnificent Six (and Jon)!

"CINDY"

As many rounds as possible in 20 minutes of:

5 Pull-Ups

10 Press-Ups

15 Squats

Well done to Jon who managed to get 22 rounds, Congrats to Gary who got 23! Excellent effort guys!

10/04/10 - WOD

Mat - Walking handstand

5 rounds for time of:

20 Backsquat (60kg/40kg)

Handstand walk 20 yards

09/04/10 - WOD

As many rounds in 20 minutes of:

10 Thrusters (42.5kg/30kg)

10 Pull-ups

08/04/10 - WOD

Run 800 metres
50 Sumo-Deadlift high pull (20kg/16kg)
25 Kettlebell swings (20kg/16kg)
50 metre broad jump
Run 400 metres backwards
25 SDHP
50 KB swings
50 metre broad jump
Run 800 metres

07/04/2010 - WOD

Geraint adopting the position, a familiar sight!

For Time:

500m Row

150 Double Unders

50 Burpees

MORNING OPENING TIMES

As of this week, we are making a few changes to the morning opening times. We will now be open from 8 o'clock - 1 o'clock, Monday to Saturday!

If there are any queries then please do not hesitate to contact us. We will be quite happy to open at an earlier time if it is requested.

06/04/10 - WOD

Lewis getting on with it after his tantrum!! Good work (eventually!)

Air squats - 20, 30, 40, 50, 60

Chest-to-Bar pull-ups - 30, 25, 20, 15, 10

Rest for 3 minutes then:

Jump squats - 10, 20, 30, 40, 50 (20kg/10kg)

Weighted pull-ups - 15, 12, 9, 6, 3

05/04/10 - BANK HOLIDAY CLOSED

Closed today - in need of a well earned break after yesterday! Back open tomorrow as normal.

See you all there to work off all the eggs consumed over the last few days!

04/04/10 - THE EGGSTRA MILE

The Easter Special - well done to everyone who took part (and earned themselves a cream egg) - this was a toughie!!!

Thanks to Mai'r who made everyone protein flapjacks - there were none left by the end of the day!

03/04/10 - WOD

Run 1600 metres

rest 3 minutes

Run 1200 metres

rest 2 minutes

Run 800 metres

rest 1 minute

Run 400 metres

02/04/10 - TABATA SOMETHING ELSE

"Tabata Something Else"

Complete 20 seconds work then 10 seconds rest for 4 minutes of the following:

pull-ups

press-ups

sit-ups

squats

your score will be the lowest number of reps completed within 20 seconds

01/04/10 - WOD

As many rounds in 20 minutes of:

4 Thurusters (42.5kg/30kg)

8 Sumo-Deadlift highpull (42.5kg/30kg)

12 Wall Ball (10kg/5kg)

31/03/10 - WOD

The Three Amigo's!

5 Rounds (rest in between - 40 secs, 30, 20, then 20)

5 Burpees

10 Box Jumps (24"/20")

15 Kettlebell Swings (20kg/16kg)

20 Squats

Jon - Before the Ali Shuffle Special

Split Jerk

1-1-1-1-1-1-1