News & WOD

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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HOMEWODS

Sunday 23rd August 2020

MONDAY; WARM UP; 3 Sets; 10 RDL's 20 Alt Lunges PART A; 1) Jumping lunges 5x20 (Alternating) Rest 60s btw sets 2) Goblet Squats 5 Sets; 40s Work / 20s Rest PART B; 10min Amrap; 20 UB Russian Swings 20 Alternating V 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; 12 SA Push Press (3s Negative)- EA Rest 60s (Dip and press and 3s lowering the weight down for every rep) 2) 3 Sets; 15 Upright Rows Max Press ups Rest 1 minute PART B; 5 Sets In 2 minutes; 15-20 NPU Burpees (1:15 Cap) Max Alt DB Snatch Rest 1 minute 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 Every 3 mins x 10 sets; 60s Cardio (Shuttles, skip etc.) Amrap; 50 Deadlifts 50…

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Weekly Bulletin

Sunday 23rd August 2020

Good morning fellow gym goers, i hope you are all doing well and enjoying the weekend. We have a lot of new faces in the gym, some of which may be reading this for the first time so I would like to take this opportunity to welcome you. Its great to have new members joining our community, without being biased but it is a great place to train and we have awesome people here so I'm sure you wont have any problems making friends. All the pull up bars are now up so each station is now full equipped and I am over the moon with how the classes are running. Although we have reduced the…

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HOMEWODS

Sunday 16th August 2020

MONDAY; WARM UP; 3 Sets; 10 RDL's 10 Squat Jumps PART A; 1) 5 Sets; 15 Half Squat Jumps Rest 30s btw sets 2) Cyclist Goblet Squats 3x30
 Rest 60s btw sets PART B; 5 RFT; 20 Alt DB Snatch 10 Burpees over DB 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) 10 Sets; 10-15 Press ups Rest 30-60s (Can make more difficult by adding weight or doing on plates 2) Bentover Rows 3x30 Rest 60s btw sets PART B; EMOM 12; 1- 40s Russian Swings 2- 40s SA Push Press (L) 3- 40s Alt V Ups 4- 40s SA Push Press (R) (Keep light and be consistent across all 3 sets) 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; 40 minute Amrap; 1 minute Cardio 10 Alt…

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Weekly Bulletin

Sunday 16th August 2020

Good morning GB'ers I hope you are well. A few things to announce before we get to the programming; Im sure you may have noticed the extra pull up bars up in the gym now, this means we are now able to get more bar work in which is great and even better that every box has access to its own pull up bar which is awesome...thanks again to Sam P for getting them up for us. Unfortunately we will no longer be running any kids sessions at GB for the time being, we may introduce them again in the future but due to low numbers we cant justify the class time. This means that there…

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