Monday the 8th of Jan

Now it’s well and truly back to the grind!

Please be on top of your booking in and cancellations as classes will be very busy again.

Barbell club is back and will start on Tuesday the 16th of Jan. It will be at 8:30pm on Tuesday nights and run for 6 weeks. The course will cost £40. There are limited spaces and it will be a first come first serve basis. Please if you are going to take up a spot be committed to the 6 weeks. The most we can really have you missing is one week. There was some poor attendance in the last few courses which meant people who could have made all the classes missed out.

To enquire about a spot, speak with one of the coaches.

We will also be hosting an awesome CFEK lifting extravaganza on Sunday the 24th of Feb. This will take the format of an in-house weightlifting competition which will be open to anyone who wishes to take part. There will be more details to follow in the next week.

In other exciting news, we will be running two nutrition seminars this month. One on Saturday the 27th (Eating for health) and the other on Sunday the 28th (Eating for Performance)

Saturday the 27th will be aimed for anyone looking to lose weight, improve their general health and learn more about nutrition. Sunday the 28th we will be looking at a little bit more in depth for people who are more focused on how their nutrition can improve their performance is CrossFit.

The seminars are both free and we will have times up next week.

Lastly we want to give Claire Orminston a massive good luck as she flys out to Miami on Tuesday to compete at one of the biggest competitions on the CrossFit calendar…Wodapalooza (https://www.thewodapalooza.com/). Kicking off on Friday, Claire will be competing in the standing scaled division, where she will be sharing the stage with some of the biggest names in CrossFit. You will be able to follow Claire through our social media pages.

Healthy regards

Sally

WOD

Monday

in pairs

10 minute AMRAP

Bike –

3 min rest

10 min AMRAP

Row – 1

3 min rest

10 min AMRAP

Ski –

Tuesday

A)

5 sets of 5 c2b chin ups (weighted/assisted optional)

B)

5 x 10 Strict TTB (scale to dragonflies)

C)

 

10 minute EMOM

  1. 15 Burpees
  2. 15 DB thrusters

Wednesday

A)

Deadlift 20-10-10-10 E5mom or less @ 50-60%

B)

For time

30-20-10

Kettlebell taters

DB OH lunges (front rack)

Thursday

A)

Strict press 5×5 @80%

B)

10 minute AMRAP

1 Push press 1 Push jerk 1 Split jerk @ same weight as above)

Friday

A)

Crossfit open 15.3

https://games.crossfit.com/workouts/open/2015#workoutsTab3

Saturday

Sweat

In pairs 30 min AMRAP

A)

Crossfit open 15.5 (In pairs)

P1 does 27-27 p

P2 does 27-27

P1 does 21-21,

after 9-9 go back up to  27-27

https://games.crossfit.com/workouts/open/2015#workoutsTab5

Strength

A)

Bench press 5*10 tempo 41xx @70%

B)

5 rounds

10 jm curl

15 weighted sit ups

C)

100 band pull aparts

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