27/02/11 - OPEN DAY

This is my favourite picture of the day - sparky gets attacked by the ball!

Both Coach and I would like to thank EVERYONE who made the open day the success that it was. Every little helped in the run up and so big thanks go to Gavla, Max, SP, Socks, James, Kris (and Frank), Ian G, Gary, and all you who actually came to support us (sorry if I have missed anyone out)!

There are lots of pictures on Facebook from throughout the day. Once again THANK YOU all!

25/02/11 - STRENGTH

Very old picture!

Back Squat

3-3-3-3-3

24/02/11 - WOD

1000 metre row

50 KB Snatch (20kg/16kg)

750 metre row

35 Snatch

500 metre row

20 Snatch

Alternate arms during the Snatches!

23/02/11 - REST DAY

Kate does "Jackie"

1000 metre row

50 Thrusters (20kg/10kg)

30 Pull Ups

22/02/11 - STRENGTH

Deadlift

3-3-3-3-3

"Cindy"

AMRAP 20 mins:

5 Pull ups

10 Press ups

15 Squats

20/02/11 - WOD

Complete 5 rounds for time:

50ft over-head walking lunge (20kg/12.5kg)

21 Burpees

19/02/11 - REST DAY

Catch up!

18/02/11 - KELLY

"Kelly"

Complete 5 rounds for time of:

400 metre run

30 Box Jumps (20"/24")

30 Wall Ball (10kg/7kg @ 10ft)

NEW GYM - OPEN DAY

Hi All,

As you are probably aware we will shortly be moving to the bigger and better premises!! I would therefore OFFICIALLY like to invite you all to our open day on Sunday 27th February from 10am - 2pm.

There will be two set workouts on that day. The first will commence at 11am and the second will commence at 1pm (so don't miss out)! The workouts will be announced on the day but as it is a special occasion make sure you bring your buckets along for the ride!

See you all soon,

Mat & Claire

17/02/11 - ANNIE

"Annie"

Complete 50-40-30-20-10:

Double Unders

Sit Ups

16/02/11 - EVA

"Eva"

Complete 5 rounds for time of:

800 metre run

30 KB Swings (32kg/24kg)

30 Pull Ups

REST DAY

Catch Up!

14/02/11 - WOD

Complete 5 rounds for time and load:

5 Deadlift

5 Hang Clean

5 Push Press

5 Squats

Must complete the set without putting the bar on the floor - if the bar gets put down then the set does not count!

13/02/11 - STRENGTH

Clean & Jerk

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

12/02/11 - WODVery

Very old pic of our sparks!

AMRAP - 15 mins:

15 Chest-to-Bar pull ups

30 second ring L-Sits

11/02/11 - REST DAY

Catch Up!

10/02/11 - WITTMAN

"Wittman"

7 rounds for time of:

15 KB Swings (24kg/16kg)

15 Power Cleans (42.5kg/30kg)

15 Box Jumps (24"/20")

09/02/11 - WOD

5k Run/Row

or

7 rounds of:

7 Pull ups

7 Burpees

7 KB Swings (24kg/16kg)

08/02/11 - LEDESMA

"Ledesma"

AMRAP - 20 mins

5 Pallette HSPU

10 Toes through rings

15 Med-Ball Cleans (10kg/7kg)

07/02/11 - REST DAY

06/02/11 - KAREN

"Karen"

150 Wall Ball for time

05/02/11 - G.I. JANE

"G.I. Jane"

100 Burpee pull-ups

04/02/11 - STRENGTH

"Snatch Balance"

3-3-3-3-3

03/02/11 - REST DAY

Complete 5 rounds or time of:

40 SDHP (20kg/16kg)

30 Squats

20 Sit Ups

02/02/11 - STRENGTH

Over-Head Squat

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

WANTED

JONATHAN ELLIS aka THE REV

Have you seen this man?

He has been missing from Funct Fitness for a couple of weeks and there are concerns about his safety and also that of the community! It is important that he is returned to us as soon as possible because there is a planned "get-together" on 5th March for which he is desperately wanted.

Do not approach him directly - he is well known for his sermons and constant preaching (you may not come out alive)

p.s. if you are reading this: your fan's have requested your return!

01/02/11 - WOD

Complete for time:

15 Thrusters (60kg/42.5kg)

15 Pull Ups

21 Thrusters (42.5kg/30kg)

21 Pull Ups

36 Thrusters (30kg/20kg)

36 Pull Ups

31/1/11- WOD

Complete for time:

21 Deadlift (100kg/60kg)

400 metre run

18 Deadlift

400 metre run

15 Deadlift

400 metre run

12 Deadlift

400 metre run