News & WOD

Weekly Bulletin

Weekly Bulletin

Sunday 15th August 2021

Good morning team, I hope you are all enjoying the weekend. A quick reminder that the summer social is on the 11th September at the gym. I'm looking to kick things off around 3-4:00pm (i'll confirm exact time a little closer) but so I know how much food to get in I need a rough idea of numbers so if you could fill in the poll on the Facebook page that has gone out the same time as this that would be great. Plan is to have some food and drinks at the gym maybe some non fitness related games and then later in the evening potentially head into town for those that fancy it but if not just come on down for a few drinks and a bit of food, it will be great fun and a good opportunity to for new and old members to get to know each other a bit. Also feel free to bring any friends or family down.

With the programming we are going to be starting a 5 week block aimed at improving your 1 mile (or 1.2km) time. We will be doing a test on Friday and then every Friday we will start the sessions with some running intervals and then re test in 4 weeks time. We have done this before and it was a great success so if running isn't your strong point this will defo help.



Back Squats + 12AMRAP


Press / pull ups + 10-1WOD

Learn To Lift- CLEAN FOCUS


Cardio day- LONGWOD


Romanian Deadlifts (New cycle) + 3RFT WOD


Time Trial (1mile or 1.2km) + CORE WOD