Christmas Opening Times:

By |December 13th, 2020|

Thursday 24th (Christmas Eve WOD)

Class:

7am, 8:15am, 9:30am, 10:45am, 12pm, 1:15pm.

Friday 25th (Christmas Day)

Closed

Saturday 26th (Boxing Day)

Closed

Sunday 27th

Closed

Monday 28th

Class: 8am, 9am,

Open Gym: 10am

Open Gym: 11am

Class: 12:30pm, 1:30pm

Tuesday 29th

Normal Hours

Wednesday 30th

Normal Hours

Thursday 31st (News Years Eve)

Class: 7am, 8am

Marathon Row: 10am-2am

Class: 5pm, 6pm

Friday 1st January (News Years Day)

Closed

Saturday 2nd January

Normal Hours

Sunday 3rd January

Normal Hours.

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WOD – Wednesday 06/05/20

By |May 6th, 2020|

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WOD – Saturday 05/04/20

By |April 4th, 2020|

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WOD – Friday 04/04/2020

By |April 3rd, 2020|

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WOD – Thursday 02/04/2020

By |April 2nd, 2020|

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WOD – Wednesday 01/04/2020

By |April 1st, 2020|

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WOD – Thursday 14/11/19

By |November 13th, 2019|

Ian Whordley’s 50th Birthday WOD.

14min AMRAP of:

2 Rope Climb

4 Bar Muscle Ups

5 Strict HSPU

50 DU’s

14 = Day

2/4/5 = 11 (Month)

50 = Age

Scaling options:

Rope Pulls or Strict Pull Ups x 6

Box Press, Seated Press, Press Up

Single unders or 60-90 seconds practice.

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WOD – Wednesday 13/11/19

By |November 13th, 2019|

A.

Squat Complex

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

B.

“Step Aerobics”

3 Rounds For Time:

15 Toes to Bar

20/14 Calorie Row

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 22.5/15

Box: 24/20

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WOD – Tuesday 12/11/19

By |November 13th, 2019|

“Piggy Back”

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (22.5/15)

12 Lateral Burpees Over Dumbbell

200m Run

*Switch After Fully Completed Rounds (6 Each)

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WOD – Monday 11/11/19

By |November 13th, 2019|

A.

OPENS 20.5

For Time (Partitioned Any Way):

40 Ring Muscle-ups

80 Calorie Row

120 Wallballs (20/14)

♀ 14-lb. Ball to 9 ft.

♂ 20-lb. Ball to 10 ft.

Time Cap: 20 Minutes

B.

“Jack”

AMRAP 20:

10 DB Push Press (22.5/15)

10 Kettlebell Swings (24/16)

10 Box Jumps (24/20)

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