HOLIDAY OPEN TIMES

Hey Guys,

We will be open 10am - 2pm on ALL holiday days: -

- Good Friday

- Easter Sunday

- Bank Holiday Monday

- "The Wedding"

- Bank Holiday Monday

Amy problems then you know how to contact us!

20/04/11 - REST DAY

Catch Up!

19/04/11 - STRENGTH

Snatch

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

18/04/11 - WOD

Complete 3 rounds for time:

Run 100 metres

50 Press Ups

Run 100 metres

50 Sit Ups

Run 100 metres

50 Squats

Run 100 metres

50 Deadlift (1/2 Body Weight)

17/04/11 - HAMMER

"Hammer"

Complete 5 rounds:

5 Power Clean (60kg/40kg)

10 Front Squat (60kg/40kg)

5 Jerk (60kg/40kg)

20 pull ups

90 second rest in between each round!

16/04/11 - REST DAY

Catch Up!!!

15/04/11 - LYNNE

"Lynne"

Complete 5 rounds max reps:

Body Weight Bench Press

Pull Ups

14/04/11 - WOD

400 metre walking lunge

13/04/11 - GAMES WOD 4.11

AMRAP - 10 Mins

60 Bar Facing Burpees

30 OHS (55kg/40kg)

10 Muscle Ups

She finally made it!!!!

11/04/11 - STRENGTH

Shoulder Press

2-2-2-2-2-2-2-2-2-2

Rest 60 seconds between sets

10/04/11 - WOD

Complete:

1600 metre run

rest 3 minutes

1200 metre run

rest 2 minutes

800 metre run

rest 1 minute

400 metre run

09/04/11 - FGB

"Fight Gone Bad"

Complete 1 minute on each exercise, as many reps as possible

Wall Ball (10kg/7kg)

SDHP (35kg)

Box Jumps (20")

Push Press (35kg)

Row

Rest for 1 minute then repeat 3 times!

07/04/11 - J.T

"J.T"

21-15-9 reps of:

Handstand Press-ups

Ring Dips

Push Ups

06/04/11 - GAMES WOD 3.11

CrossFit Games WOD 3.11

AMRAP - 5 minutes

Squat Clean

Jerk

M = 75kg

W = 50kg

05/04/11 - MICHAEL

"Michael"

Complete 3 rounds for time of:

800 metre run

50 Back Extensions

50 Sit Ups

04/04/11 - REST DAY

LOOK WHO IS IN THE MUSCLE UP CLUB!

03/04/11 - DIANE

Complete 21-15-9 reps of:

Deadlift (102kg/65kg)

Handstand Press-Ups

02/04/11 - WOD

Complete 5 rounds for time of:

run 400 metres

5 Back Squat (Max weight)

01/04/11 - WOD

30 Muscle-ups for time!

31/03/11 - REST DAY

Catch up on the workouts throughout the week - If you have entered the games get practising!!!

30/03/11 - GAMES WOD 2.11

AMRAP - 15 mins

9 Deadlift (70kg/45kg)

12 Press Ups (games standards)

15 Box Jumps (20"/24")

29/03/11 - STRENGTH

Thrusters

3-3-3-3-3-3-3