This month we have not one, but two members of the month!
First up is Euan Mitchell! Euan is one of our younger members however he is putting in a great shift when it comes to training. He has been attending regularly and putting in some extra work before and after WODs, working on his weaknesses. Euan walks to the gym every day after work, come rain or shine (mostly rain) and regardless of the weather, he always come in with a great attitude and ready to put the work in.
Well done Euan and keep it up!
Our second member of the month is Kathy Paterson! Kathy has been doing great recently; nailing down her diet and consistently turning up for workouts. Kathy is always positive and happy to chat with anyone….a little too much sometimes during class but that can be forgiven! It’s Kathy’s attitude to training that has really impressed the coaches.
Congratulations and well done Kathy!
Barbell Club is back and it’s the last one of the year!
The next block will be kicking off on Tuesday the 17th of Oct. The block will run for 6 weeks. It starts at 8.30pm and costs £40. If you are interested please email info@crossfiteastkilbride.com
We will do our best to accommodate everyone, however spaces are limited. Places will go to people who haven’t had the chance to do barbell before and then if there is space left we will offer it to members who have previously attended.
CHRISTMAS!
This year’s Christmas night out will be at………you guessed it – the Lee Burn. More details to follow shortly! The Christmas night out will be on Saturday the 2nd of December, make sure you keep it free!!
Monday
EMOM 40
- 15/12 bike
- 15/12 row
- 15/12 ski
- 15 Burpees
- rest
Tuesday
2 rounds for time:
50-40-30-20-10 double unders
15-12-9-6-3 TTB
Wednesday
A)
Front squat 5*5 +2.5-5kg
B)
In pairs 7min AMRAP
I go u go
15m KB front rack lunge 24/ 16
C)
Tabata Jump Lunges
Thursday
A)
3 sets max pull ups
3 sets max chin over bar hold
B)
12min AMRAP
4 bar muscle ups – 8 c2b – 12 pull ups
8 Press ups
16 pistols
Friday
A)
Snatch 3-3-3-3-3
B)
Randy 75 power snatch @ 35/25
Saturday
Sweat
32 min AMRAP
80 kettlebell swings American 24/16
60 wall balls
40 burpees
20 ball slams
1 mile run
Strength
A) 5*5 bench + 2.5-5kg
B)
4*10 incline bench press with kettlebell(2 arm at a time)
super set with
4*10 dumbell bent over row 4002. 2 dumbbells, alternating. Spare arm at bottom of rep.
C)
Tabata clapping press up
