1) There is one space left for the Barbell club which starts 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. Speak to a member of the coaching team if you are interested.
2) The nutrition seminar times will be 1:30pm for Saturday the 27th (Eating for health) and 1pm for 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.
There will be a sign up sheet put up this week just so we can have an idea of numbers. Both of these seminars are free of charge.
3) We will run our first Proving Grounds X&Y qualifier throwdown this Friday after the evening classes (7:30pm). Please let Simon or Ally know if you wish to attend and which qualifier you want to do. Spectators are encouraged and judges welcome 😊
Monday
5 min AMRAP
20 DB Snatch (22.5/15)
20 Box Jump overs
Rest 2 minutes
5 min AMRAP
20 Back Squats (50/35)
60 Double unders
repeat
Tuesday
A)10 min handstand push up practice
10 min t2b drills
B) EMOM 10minutes 25% of max HSPU
2min rest
C) amrap 10minutes – 10 t2b – 10 burpee to target
Wednesday
Deadlift 20-10-10-10 E5mom or less
4×10 single leg RDL
4x 20 glute bridge with dumbbell/kb
Core
Thursday
A) 5 sets of 5 c2b pull ups (weighted/assisted optional) strict
B) In pairs – 10 minutes 15 / 12 Kcal ski/bike + 10 Pull ups/CTB (2 sets) You go I go
Friday
14.4 Open Workout
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Saturday
Sweat
I go u go with partner
21-15-9(a) muscle clean + strict press 40/25
21-15-9(b) power clean + push press 50/35
21-15-9© squat clean + jerk 60/45
Strength
Alternate between
5×10 hang muscle cleans
5×6-8 DB strict press
5 x 10 KB row each arm
Then
21-15-9 power clean, strict press 40/30
Sunday
Deggers special.