News & WOD

Weekly Bulletin

Sunday 25th October 2020

Good morning guys, I hope you are all feeling fit and well and looking forward to training next week. For those that missed the video update I put in the group, I need for you all to make sure you don't park in front of next doors unit, he's a bit funny about it so just make sure you park along the fence line please guys. Next weekend on Saturday and Sunday there will be no Open Gym from 11am-12pm unfortunately. Apologies for any inconvenience this causes but if you would like to get in before the classes start you may do so using the key safe. Drop me a message and I can send you…

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Weekly Bulletin

Sunday 18th October 2020

Good morning guys, I hope the weekend is treating you well. Just wanted to do a quick follow up from the announcement earlier in the week. As you know we are doing all we can to keep the gym safe and secure with regards to Covid but I wanted to re assure you that should the word case scenario occur and we go into another mini lockdown or gyms are forced to close (hopefully we wont get to that) we will be doing everything we can to ensure you guys are able to continue to train at home, we will lend out the equipment, provide structured programming and run online classes so please don't worry, we've got you…

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Weekly Bulletin

Sunday 11th October 2020

Good morning guys, I hope everyone is having a nice weekend. I am going to be doing a kit order which I will be putting in on Friday 16th so you have until then to make your order. You have the option of the pullover hoodie or sweatshirt in either black or grey with either the small gb logo on the chest or the large CrossFit logo across the middle as per the pics. Here is how to make an order; Go onto your Teamup account (OR CLICK HERE) Select store Select either the hoodie or sweatshirt Go through to the checkout and in the special instructions box I need you to provide the following information; Male or Female / Size…

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Weekly Bulletin

Sunday 4th October 2020

Good morning guys, as per the email I sent out on Thursday there will now be charges in place for those that cancel after the cancellation period for Learn To Lift classes (Tuesday and Sunday) and CrossFit classes on a Saturday. This was a last resort for me but unfortunately people are still cancelling last minute when there is a waiting list not giving people on that list time to get there. The cancellation period will be set at 3 hours before the class is due to start but there will be a nightly blackout between 10pm and 6am during which you wont be able to cancel. This means that if the class is due to start…

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Weekly Bulletin

Sunday 27th September 2020

Good morning guys I hope you are all well. I am excited to announce that our squat racks are now here so we can now start putting in some more strength work into the programming to compliment your conditioning work. We've been doing a lot of higher rep work so please don't try and go too heavy to quickly, there will be strict tempos prescribed so be sure to stick to them and always leave a bit in the tank. I need to ask a big favour, it's really important that when you come to train that you bring a towel with you. The cloths provided are for cleaning the equipment only, you are to bring…

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Weekly Bulletin

Sunday 20th September 2020

Good morning all, I hope everyone is enjoying the weekend. Just a quick one, unfortunately you can't book back to back open gym sessions at the moment. If nobody is booked in after you then happy for you to stay longer but can't take two back to back slots, especially on weekends when it is quite busy. Sorry for any inconvenience but just need to make sure it's all fair. Have a great day and I'll see you all in the gym. Angelo MONDAY; Push Press + TABATA INTERVALS TUESDAY; Front Squats + CONDITIONING Learn to Lift with Ellie- SNATCH WEDNESDAY; Deadlifts + CONDITIONING THURSDAY; Aerobic capacity- LONGWOD FRIDAY; Running Intervals + CONDITIONING SATURDAY; Saturday Hustle with Chris- TBA SUNDAY; Learn to Lift with Ellie- JERKS

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Weekly Bulletin

Sunday 13th September 2020

Good morning guys, i hope you are all enjoying the weekend. Just to let you know that we now have a bike stand at the front of the gym so if you could park your bikes in there from now on instead of bringing them into the gym that would be great. Have a good one guys. Angelo PROGRAMMING MONDAY; Heavy Cleans + Conditioning TUESDAY; Aerobic Capacity- Longwod Learn to Lift- P Cleans + Split Jerks WEDNESDAY; BB Lunges + Lower Conditioning THURSDAY; BB Press + Upper Conditioning FRIDAY; Running Intervals + Midline Conditioning SATURDAY; Saturday hustle with Chris- TBA SUNDAY; Learn to Lift- Cleans with Ellie

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Weekly Bulletin

Sunday 6th September 2020

Good morning guys, I hope you all had a lovely relaxing weekend and are ready for another big week of training. Going forward there will be no more HomeWod programming, I said I would continue it through August but now we're back open properly there is no reason for people to not come and train at the gym. I went to try Cafe Ding Dongs on Emery road (around the corner) and it is awesome, food is great, coffee is great and very reasonably priced and the owner has agreed to give all CrossFit GB Members 10% discount so lets support local business, drop them a like on facebook and give it a try sometime. Attached below is the itinerary…

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HOMEWODS

Sunday 30th August 2020

MONDAY WARM UP; 3 Sets; 10 RDL's 20 Alt Lunges PART A; 1) Tabata (8x20s W / 10s R) Alt Jumping lunges 2) 3 Sets; 60s Tempo Front squats @31X1 30s Rest 60s Tempo RDL's 30s Rest PART B; For Time; 50 Down ups 100 Squats 50 Down ups COOLDOWN; 1 min Straddle 1 min Lizard (ES) TUESDAY WARM UP; 3 Sets; 5 Shoulder openers 5 SA Press (ES) +3s neg PART A 1) 3 Sets; 60s Strict Press 60s Bentover Rows 60s Rest PART B; 20min Amrap; 20 Russian Swings 20 HR Press ups 20 Military Sit ups COOLDOWN; In Saddle; 1 min Triceps (30s ES) 1 min Shoulder (30s ES) 1 min Back / Chest WEDNESDAY WARM UP; 3 mins; Steady Cardio (Run, skip, burpees etc..) PART A; LONGWOD 40 minute Amrap; 10 TGU's 2 mins Cardio 30 Burpees 40 Alt Box step ups (Lower intensity, focussing on movement quality and consistency throughout) (Cardio can be any machine you may have (rower, ski, bike etc..), shuttle runs, skipping…

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Weekly Bulletin

Sunday 30th August 2020

Good morning guys, I hope you are all well. I wanted to take a minute to explain the importance of scaling workouts. In a typical class we have a variety of participants, some of which are new to the gym, some have been with us for many years but all of you are very different in terms of your ability you strengths and your weaknesses. When you see a workout on the board that is effectively a template and you are going to be doing a version that is going to be best suited to ensure you are getting the best possible workout for YOU! This will quite often involve scaling the workout by maybe swapping a…

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