Monday 11th – Sunday 17th December 2017

We hope everyone is enjoying the 12 WODs of Christmas!  This is another tough week, please remember exercising and partying don’t often go well together and these are some brutal workouts so if your body is telling you to rest then please do.  It is also really cold this week so please make sure you wrap up, especially on the Thursday workout as you will be working in pairs and resting for a good 2/3minutes whilst your partner works 🙂

SECRET SANTA

There is a gym secret santa on the go.  Rules are…… there ain’t no rules except the gift is between £5 – £10 and we will look to exchange presents on the morning sweat of Sat 23rd.
If you can’t make the date we will have a drop off point in the box for gifts and we will ensure you get your gift in due course. Be sure to label your gift with full names.

To put your name into the hat please email John Ellerby –    j_lrb@hotmail.com

SPIN FUNDRAISER

Massive thanks to everyone who came out to support or donate to Claire on Saturday. Great day and fantastic effort from everyone!

Here is a quick note from Claire: “Just wanted to thank each and every one of you who came out today for my spin fundraiser and to everyone else who has donated. I’m overwhelmed with all your support. CFEK is more than any gym, it’s a community and family who have always been there for me. Thanks you! I hope that I do you all proud in Miami!” ????????‍??

Massive thanks to Ali for organising and managing 3 spin classes – machine!!

If you couldn’t make it but would still like to donate the gofunding page is below

https://www.justgiving.com/crowdfunding/elaine-ormiston

Monday (Day 6)

“Moose together”

In Pairs:

Buy In : 100Kcal AB or Ski

Alternate every 5 rounds until both partners have completed 10 round each of (other partner max cal on AB/ski)

7 Burpees

3 Thrusters (42.5/30)

Tuesday (Day 7)

“Karen gets DTd”

5 Rounds for time –

30 Wall Balls

1 round of DT (12 deadlift, 9 hang power cleans, 6 STOH @ 70/50)

Wednesday (Day 8)

A)      Establish heavy power snatch + hang power snatch

B)      “Isabel” 30 snatch for time @ 62.5/40

Thursday (Day 9)

“Partitioned Seven”

In pairs complete 7 rounds each of the following:

7 HSPU

7 Thrusters 60/40

7 burpees

7 KB swings

7 DL 110/70

7 K2Elbow

7 Pull ups

Friday (Day 10)

A)      15 minutes of Chelsea

B)      For time : Annie (50-40-30-20-10 of sit ups and DU)

Saturday (Day 11)

2014 Regionals Workout

For time:

50 Cal Row

50 Box Jump Overs (24/20)

50, Deadlifts (80 / 55),

50 Wallballs,

50 Ring Dips

50 Wallballs

50 Deadlifts

50 Box Jump Overs

50 Cal Row

(25min time cap)

Sunday (Day 12)

“Ryzo’s birthday WOD”

Monday 4th -Sunday 10th December

Hope you all enjoyed the Christmas night out, it was one of the best to date (can you believe that was the 5th one we have had!). Monday’s workout is one of my favourites and is a great way to sweat out all the alcohol – so make sure you get your butt in! WednesdayContinue Reading

Monday 27th November to Sunday 3rd December

Monday A) 12 min AMRAP 12 Power Snatch 35 / 25 12 Burpees over the bar B) 12min AMRAP 60 Double Unders 5 BMU / 15 Pull ups Tuesday A) 5 x 10 Back squats B) 15 minutes AMRAP Every 30 seconds Max Wall balls Wednesday 50 Kcal row 50 kcal Ski 50 kcal BikeContinue Reading

Monday 20th November to Sunday 26th November

Monday 4 Min AMRAP: 21 Push Press 60 / 40 21 Front squats 60 / 40 21 Hang Power Cleans 60 / 40 2 min rest 4 min AMRAP 15 Push Press 15 Front Squats 15 Hang power cleans 2 min rest 4 min AMRAP 9 Push press 9 Front Squats 9 Hang power cleansContinue Reading

Monday 13th November to Sunday 19th

Monday A)EMOM 16 minutes Odd 40-50% of max UB HSPU Even 40-50% of max UB Kipping pull ups/CTB B) 4  rounds for quality 15 second hollow hold 10 Vits 10 crunches Tuesday A) 1 clean + 2 FS + 1 Jerk B) Every 30 seconds for 12 minutes 70% of A Wednesday A) 4 setsContinue Reading

Monday 6th of November to Sunday 12th of November

  Monday 8-8-8-8 strict Press 4 rounds not for time 2 minute window 20/15 Kcal bike 10 OTB burpees Max push press (60/40) Tuesday  3 x max banded pull ups/ ring rows EMOM 16 mins 1-      10 press up + 50 DU 2-      45 sec handstand hold Wednesday Back squat – 4 x 6 (3Continue Reading

Monday 30th of Oct to Sunday 5th of November

This week there is a few changes to Friday’s schedule. There will be no 10am or 12pm WOD however we are trying to organise some open gym times. The gym will open back up at 2pm. The evening classes will be on as normal. Weekend opening hours will be Saturday 9am WOD, 10am WOD thenContinue Reading

Monday 23rd of Oct to Sunday 29th

Please note we have changed the Saturday morning classes to 9am and 10am. This will stay the same for the rest of the year. Monday Kinda 17.1 5 – 10 – 15 – 20 – 25 of Thrusters & Power Snatch 35 / 25 15 burpee box jump overs after every round Tuesday 4 minContinue Reading

Monday 16th of Oct to Sunday the 22nd of Oct

Monday 5 rounds of 1 min at each station: Ski erg Kettlebell Deadlift 32/24 TTB Kcal Row Rest 1 minute Tuesday A) Front Squat 5 x 5 B) 3 x 20 split squat each side (24/16) Superset with 20 Glute Bridge 25 / 15 Wednesday Bike 5 minutes @ prescribed pace rest 5 Bike 5Continue Reading

Monday 9th Oct to Sunday15th Oct

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 hisContinue Reading