Monday 28th November 2011

To clear up a few things as many of you are wondering what’s going on and the rumour mill is rife, I will clear a few things up. As of immediate effect there will be no open gym session from 5-6pm but the group CrossFit classes will stay. From immediate effect there will be a 6-7pm group coached CrossFit session Monday, Tuesday, Wednesday and Thursday where there will be a group warm up, skill and or strength coaching, a group workout and then some cool down and stretching time. In addition on a Monday and Wednesday there will be an additional group CrossFit Class from 7-8pm. On a Friday there will be a variety of open gym, team games, outdoor/urban wood’s and more which will all depend on numbers, weather and demand. On a weekend, for the time being we will be closed. Circuits will continue Tuesday night 7:15-8:15pm right through December.

We have given notice to the landlord of our current box and are now looking for a smaller; or more to the point cheaper box so as to keep the overheads down to a more manageable level.

On a polite note, all membership money must be paid in advance of any training and if you turn up for a session without having paid prior you will not be able to train.

There are a limited new batch of t shirts available and a few hoodies which are available now at £35 for hoodies and £15 for T Shirts, great xmas presents for yourself or a friend. 1st come, 1st served.

Any questions not answered, please don’t hesitate to ask.

Today’s WoD

Warm up & mobilise

Strength

Work up to heavy deadlift,

5 x 3reps at 80% of 1RM

Workout

Workout:
24x OHS (40kg)
24x Push-up +
24x Back Squat (60kg)
24x Push-up +
24x Front Squat (60kg)
24x Push-up +
24x Goblet Squat (24kg)
24x Push-up +
24x Overhead Walking Lunges (20kg)
24x Push-up +
24x Wall Ball (10kg)
24x Push-up

Cool down and stretch