Monday 28th August to Sunday 3rd of September

Hey guys you can read a little update on all the weekends events on our FB page here.

https://www.facebook.com/CrossfitEastKilbride/

Couple of announcements to make. We will now be using the Box Champ booking system so please can we make sure you are booked in for classes. Along side that you will probably have seen the QR codes at the gym entrance, changing rooms and white board. It would be a massive help to us if you can scan in using the QR code when you come in to the box. This will make for faster checking in time at the start of the WOD, thank you in advance.

Continuing with Box Champ, if you can please enter in as much detail as possible to your profile it would be a great help. We will be using Box Champ to communicate to you via email/phone, so please make sure your details are correct to ensure you don’t miss out.

Last bit on the good ol’ box champ – We will be sending out a notification for you to fill in a waiver on Box Champ tomorrow. Please take the time to fill out this document. If you have any question or if you are having any problems with Box Champ please email us at info@crossfiteastkilbride.com and we will try and sort out the issues.

A couple other wee notes:

First off the capacity of the Saturday morning Sweat Class has been increased from 20 to 25. We have noticed that it has been super popular and although we’re still experiencing a few late cancellations/no-shows :(, we want to try to make it easier for everyone to get their workout in 🙂

On another positive note, for those of you who tend to have busy afternoons or perhaps can’t make the WODs on Saturdays, we’ve decided to add in an extra hour of early morning open gym! Going forward we’ll open up at 8am to allow you some time to get your training/stretching on before the WOD kicks off (Yipee!!) – all we ask is that all your kit is away by 9am.

As of next week Ali Balance will be free for all members on an unlimited membership, and £3 for those on 3 x week membership. We will still being taking a register for before the class, so even if you are on unlimited you will need to come and sign in before the class. Thank you.

WODs
Monday

A) 4 x 8 Deadlift E3mom

B)
For time:

21-15-9
Deadlifts 100/70
Burpees over the bar

Tuesday

6 rounds

5 min window:
Block run into AMRAP 8 HSPU, 8 TTB, 16 sit ups.

Rest 2

Wednesday

A)

4*10 push press(from floor) @60-70%
Superset with max wide grip pull ups

B)

4*5 kb windmills each side

C)

12min AMRAP:
1 Partner rowing or skiing,
1 partner 200m farmer carry 24kg / 16kg

Thursday

A)

6*6 back squat @ 80%(same as last week)

B)

Tabata

Goblet squats,
Hollow hold
Wall Sits

Friday

17.1

Saturday sweat

31 heroes.
Teams of 2:
31 minute window
One partner amrap 8 thrusters (70/47.5), 12 strict pull ups, 11 box jumps 30/24
While other partner continuously running around block with object (sandbag, slam ball, wall ball)

Saturday strength

Strict press + push press + push jerk (until too heavy to strict press)
Push press + push jerk (until too heavy to push press)
Push jerk for max weight

10 min partner amrap – overhead walking lunge with dumbbell (22.5/15) alt arms each length. Alternate partners every two lengths.

Leave a reply