Workout of the Day


A. Deadlift, 5 sets of 3 reps; rest 4 minutes
*Building to today’s heavy triple (NOT a 3-RM)

B. 08 Games DL/Burpee WOD
5 rounds for time of:
5 Deadlifts (275/185lbs)
10 Burpees
*8 minute time cap. 



A. Barbell WOD

B. Muscle-Ups, 6 sets of 3-5 reps; rest 2 minutes

C. Fitness WOD

D. Five sets of:
200m Run
10 Toes-to-Bar



A. 10 minutes of Warm-Up/Movement Prep
1 Hang Power Snatch + 1 Overhead Squat + 1 Full Snatch

B. 20 minutes to build to a heavy single:
Full Snatch

C. 10 minutes, going every 2 minutes:
3 x 3 Power Snatch @ 75-80%

D. Accessories (optional):
Pick 2-3
1) OHS, 3 x 5
2) GHR, 4 x 7
3) Planks, 4 sets
4) Good Mornings, 4 x 7



1. Constance Video from CrossFit HQ

This is what CrossFit is all about, if you have not seen this video yet you have to check it out. It's all about the effort - 

2. Skill WOD

We are in the process of revamping the Skill WOD (weekly gymnastics workout) to find something even better. We are hoping to have it ready for September, and will keep everyone posted. In the meantime, the workouts will not be posted. 

3. No Sessions this Weekend

Unfortunately there will be no sessions running from Friday-Sunday as coaches Storm and Callum will be away. There will still be Friday morning/afternoon classes and the regular times will resume on Monday and run through the rest of the summer.