CrossFit Carlisle Is Currently Closed

Due to ever increasing overheads and lack of public awareness in the local area, CrossFit Carlisle has had to close it’s doors. Hopefully this will only be a temporary measure and we are currently looking for a cheap industrial unit to rent around 1500 sq ft. I am currently trying to work to save money to re-open once I have money for equipment etc and have my house up for sale with a view to investing the money into a much better facility which will be open all day, every day.

Thankyou to all the previous members who gave their support when we were open, hope to see many of you back in the future when we re-open.

Tuesday 13th December 2011

London Throwdown WoD’s complete and all sessions back to normal, including circuits tonight at 7:15pm. Well done to Lucy with an amazing performance finishing 7th in the womens and to Joe who came 15th in the mens. Wes just missed out on qualifying for the throwdown final in feb with a 62nd place finish.

Today’s WoD

Warm up & mobilise

Skill/strength

3 rounds of 15 squat clean wall balls/max double unders

then power snatch heavy 2′s

Workout

3 rounds for time of

15 power clean

10 push jerk

5 power snatch

men rx’d 50kg, women 35kg

Cool down and stretch

Monday 12th December 2011

With the London Throwdown WoD’s almost complete, we should now return to normal after tonight. For those who still have a WoD to complete tonight between 5:30pm and 7pm is your final opportunity. The 7pm-8pm class will resume as normal.

Today’s WoD

Warm up & mobilise

Skill/strength

L-sit holds & Pistol Progressions

Workout

5 rounds of

Row – max calories in 90 secs

Wallball – max reps in 90 secs

Box Jump – max reps in 90 secs

1 min rest between rounds

Cool down and stretch

 

Monday 5th December 2011

Due to the London Throwdown I am going to post the schedule of WoD’s for the full week so as to accommodate judging of the WoD’s and allow plenty of time for practise of the movements and to allow for a possible re-take of any that you fuck up on. We will be open 6-7pm mon-fri plus 7-8pm on mon and wed, circuits 7:15-8:15pm tues. Good luck to all competing!

Monday’s WOD

London Throwdown WoD 1

Complete in any order or breakdown…

75 Thrusters 35/25kg

75 Burpee bar hop-overs

75 Pull-ups

Tuesday’s WoD

London Throwdown WoD 2

Output 1200/800kg of power clean. (Select your own weight).

5 rounds of:

5 Shoulder-to-overhead 60/40kg

7 Front squats 60/40kg

9 Toes-to-bar

Output 1200/800kg of power clean.

Wednesday’s WoD

London Throwdown WoD 3

100 Double unders

30 K2E to pull-ups

30 Hang snatch 35/25kg

100 Double unders

Thursday’s WoD

Skill/Strength session

Friday’s WoD

Re-judging of any seriously fucked up throw down WoD’s, (pre booked judging slots only) and UK Throwdown series week 3 WoD judging.

 

Friday 2nd December 2011

Tonight we will be judging the UK Throwdown series 2nd WoD which will give those who aren’t competing a chance for open gym to spend some time working on your Goat and practising skills or technique.

Today’s WoD

Warm up & mobilise

UK Throwdown WoD 2

“For the grace of Cindy”
12min AMRAP

10 rounds of Cindy -
5 Pull ups
10 Push ups
15 squats
Followed by max reps ground to overhead with 60kg/40kg

Your score is the number of GTOH completed in the remaining time following 10 rounds of Cindy.

Standards:
Pull ups – chin over bar, full extension at the bottom
Push ups – Chest to floor, no hand release required
Squats – Hip crease below knee at bottom, fully open hip at the top
GTOH – Full lock out overhead, don’t catch the bar off the bounce.

Thursday 1st December 2011

For those who are doing the UK Throwdown Series, tomorrow will be set aside for judging and the rest of you have open gym to give you a chance to work on weaknesses or other WoD’s you may have missed or want to try.

Today’s WoD

Warm up & mobilise

Skill/Strength

Part 1

15 mins to find 1 rep max clean and jerk

Part 2

15 mins to find 20 rep max front squat

Part 3

15 mins to find max rep parallette hand stand push up or sub HSPU progesssions

Cool down and stretch

Wednesday 30th November 2011

It’s the last day of “Mo” season so if you know anyone who has been sporting one and you haven’t sponsored them yet, please dig deep and give a little today. Even if it’s only £1, every little helps.

Today’s WoD

Warm up & mobilise

Skill/Strength
3 sets of 5 Power snatch
3 sets of 2 Snatch balance
5 sets of 1 Full snatch

WOD
9 Minutes
1 Burpee w/ jump over bar
1 Snatch (full squat snatch)
2 Burpees
2 Snatch
.
.
.
Keep going as far as possible in 9 Minutes