Announcements and Messages
Ladies and Gentleman, this is a big newsletter! Please take some time to read through about everything that is happening across December at CrossFit East Kilbride. Any questions, grab one of the coaches in the gym 🙂
Upcoming Events
On the lead up to Christmas, as a gym we will be hosting a few events in support of our local community and those who may be less fortunate this Christmas. For this reason, we’ve decided to partner with the East Kilbride Food Bank who are doing amazing work for those in need. Two events will be held and we’d love to see you get involved where you can:
Friday 13th December  – Food Bank Friday – On this Friday we will be setting up a table and welcoming any donations you might have for our local food bank. Although all non-pertiable food items will be welcomed, they are happen to be running particularly low on the following items: cereal, hotdogs, tinned potatoes, tinned veg, tinned fruit, rice pudding and noodles. They also are very happy to receive hygiene products such as toilet roll, shower gel, washing up liquid and shampoo. Thank you in advance for your support!
Saturday 21st December – Santa’s Sleigh Dash- For a bit of fun, we’ll be running a 1/2 marathon row in teams of three. We’d ask that you make a small contribution of ÂŁ5/person if you’d like to attend and take part in the row. To get involved organise a trio of your own, and let one of the coaches know or if you don’t have a team just let us know and we will sort one out for you. Heats will run from 9.30am and will not be counted as a class credit. There will still be 1 x Base45 running in the morning for those who cannot make it. All monetary donations will go towards the East Kilbride Food Bank!
Update to Gold Memberships from December onwards
As of 1st December, Core + Stretch class will no longer use a class credit for those on the Gold Membership package. Enjoy!
Holiday Hours Announcement:
Please have a read below for an update on our December class schedule/Holiday hours. Please note, we will continue to monitor numbers across the month and make any adjustments as necessary.
During the month of December, the following changes will apply:
On Sundays, only 1 class will run from 9.30-10.30am
The Thursday morning Base 30 and Friday night Base 45Â will be cancelled due to lower attendance numbers. This will resume in January.
There will be no stretch classes between December 23rd-5th January 2020.
Reduced hours will run from 20th Dec to 3rd January
Friday 20th – Open 6am-1pm and 5.30pm-6.30pm. Only Base 60 classes will run.
Monday 23rd – Open 6am-1pm and 5.30pm-6.30pm, 6.30pm-7.30pm. Only Base 60 classes will run and Open Gym hours will be limited.
Tuesday 24th (Christmas Eve) – Open 6am-1pm. Only Base 60 classes will run.
Wednesday 25th (Christmas Day) – Closed
Thursday 26th (Boxing Day) – Open 10am Base 60 workout, Open Gym will also run for limited hours.
Friday 27th – Open  6am-1pm and 5.30pm-6.30pm. Only Base 60 classes will run and Open Gym hours will be limited.
Saturday 28th – Normal Business Hours
Sunday 29th – Normal Business Hours
Monday 30th – Open 6am-1pm and 5.30pm-6.30pm, 6.30pm-7.30pm. Only Base 60 classes will run and Open Gym hours will be limited.
Tuesday 31st (New Year’s Eve) – Open 6am-1pm. Only Base 60 classes will run.
Wednesday 1st Jan (New Year’s Day) – Open 10am Base 60 workout, Open Gym will also run for limited hours.
Thursday 2nd Jan – Open 6am-1pm and 5.30pm-6.30pm. Only Base 60 classes will run and Open Gym hours will be limited.
Friday 3rd Jan – Open 6am-1pm and 5.30-6.30pm. Only Base 60 classes will run and Open Gym hours will be limited.
Weekly Workouts
Base 60
MondayÂ
A) Push press 10-8-6-4-2
B)
Tabata push press (resting overhead)
Tabata press up
Tabata ring row
Tabata ski erg
TuesdayÂ
A)
Back squat 7-5-3-3
B)
21-15-9-15- 21
Kettlebell swings
Kettlebell goblet squat
Burpee
WednesdayÂ
A)
In 3s
20 minutes max distance farmers carry 40/32
B)
Emom for 16 minutes
1. 10 ring dips
2 15 box jumps
ThursdayÂ
1 min on / 30 seconds off
x 15 rounds
Alt between
10 dumbbell push jerks
Max air squats
and
10 dumbbell hang power cleans
Max double unders
Friday
A)
5 min AMRAP row
into 5 min AMRAP ski
into 5 min AMRAP bike
into 5 min AMRAP 5 sand bag clean + 30m sandbag carry
B)
5 x 20-30 second L-sit
into 10 slow sit ups
into 10 fast sit ups
Rest 2 mins
SaturdayÂ
20 min AMRAP
20 Overhead lunges
20 Hang db snatch
20 Toes to bar
Sunday
In 25 min get as far as you can
10-20-30-40-50…
Bar facing burpees
Front squat @30/20
Pull ups
Base 45Â
MondayÂ
A)
Back Squat
10 – 10 – 10
B)
12 min AMRAP
12 DB reverse lunges
10 Broad jumps
12 Kcal Row / 12 Kcal Run
TuesdayÂ
A)
4 rounds
10 Alt Standing Shoulder press
10 Alt standing Bent over row
B)
10 min AMRAP
20 Plate GTO
15 Press ups
10 Burpees
WednesdayÂ
A)
Deadlift
8 – 8 – 8
B)
3 rounds of:
30 Stiff leg Deadlift
20 Kcal Ski / 20 Kcal Row
FridayÂ
A)
EMOM for 12 minutes
2 Hang Power Cleans
B)
3 rounds
10 Hang power cleans 60 / 40
8 STOH
Base 30Â
MondayÂ
10min AMRAP
30 kcal run
25 burpees
20 DB Snatch (22.5/15)
Rest 2 mins
For time: 2 rounds
30 kcal run
25 burpees
20 DB Snatch (22.5/15)
WednesdayÂ
EMOM 20 mins
1- 45 sec Run
2- 45 sec weighted sit ups
3- 45 sec ski
4 – 45 sec plank
Thursday
4min AMRAP
20 Kcal Run / Row / Ski
15 air squats
10 press ups
rest 2 mins
x 3
(changing kit each AMRAP)
FridayÂ
In Pairs:
18 min AMRAP
60 Kcal Row
30 Plank burpees
60 Kcal Run
30 Thursters each (25/20)
120 Double Unders
(Bring ropes if you have them)
