Announcements and Messages
Pre-Christmas Workout Programming
For those of you golden oldies, you’ll know this from years past – the 12 Wods of Christmas! Get ready for a few tough workouts ahead as we put your fitness to the test over the next 12 days. We can’t stress enough that these workouts are super tough so please don’t try to complete them all. Instead pic your favourites and get after them with a good bit of intensity.
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
This coming Friday we will be setting up a table and welcoming any donations you might have for our local food bank. Although all non-perishable food items will be welcomed, they 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 £5 if you’d like to attend and take part in the row. The row will start at 9.30am and will not be counted as a class credit. With spaces filling up, don’t forget to sign your team up via the community board this week in the gym. All monetary donations will go towards the East Kilbride Food Bank.
Ryzo’s Birthday WOD and 21st Birthday party
This Saturday (14th December) we will be celebrating Ryzo’s 21st birthday by doing our traditional “Ryzo WOD” hand picked by the main man himself. Afterwards join us in celebrating Ryzo’s 21st birthday at the British Legion East Kilbride 7:30pm you are all welcome to attend!
Beyond Training
Recipe of the Week – High Protein Chicken Salad
This week we are taking things back to basics with a 1-pan glazed chicken and veggie bake. A great dish to prep ahead for meals during the week, this is simple to throw together yet tasty on a cold winter night! Providing a great balance of carbs, fats and protein – this dish will keep your energy going for those tough workouts.
https://www.goodhousekeeping.com/food-recipes/a40386/rustic-smoky-glazed-chicken-veggie-bake-recipe/
Post your finished meal to insta and tag @crossfiteastkilbride to let us know if you’ve enjoyed it!
Weekly Workouts
Base 60
Monday
“The partitioned seven”
(You go I go)
Seven rounds for time
7 Deadlifts 60 / 40
7 Press ups
7 thrusters 60 / 40
7 burpees
7 kettlebell swings (32/24)
7 knees to elbow
7 pull ups
Tuesday
In pairs
5km bike
then
10 rounds
20 cal ski
10 synchro Hang DB Clean and jerk
then
3km row
Wednesday
“Jay”
20 AMRAP:
22 air squats
12 toes to bar
9 burpees
In a weighted vest
Thursday
“JT”
21-15-9
handstand push up
ring dip
press ups
Tabata abs
Friday
Foodbank Friday
“Wittman”
7 rounds for time
15 kettlebell swings 24/16
15 power cleans 42/30
15 box jumps 24/20
Saturday
“Ryzo birthday wod”
In pairs 21 minute AMRAP:
21 wall balls
21 slam ball over shoulder
21 dumbbell push press
21 Kcal Bike / Row
Sunday
Annie +
100-80-60-40-20
Double unders
50-40-30-20-10
Wall ball sit ups
Base 45
Monday
A)
Strict Press
10 – 10 – 10
B) 12 minute AMRAP
12 – DB Push press
14 / 12 Ski
12 – Down ups
Tuesday
A)
Back Squat
10 – 10 – 10
B) 6 rounds
60 seconds on 60 seconds off f
7 / 5 kcals Run
Max DB Front Squats
Wednesday
A)
Deadlift
8 – 8 – 8
B)
12 min AMRAP
20 DB lunges
16 DB Power Cleans
12 DB Bent over rows
Friday
12 down to 1
DB Bench Press
Strict Pull ups
Double KB Front rack squat
Base 30
Monday
18min AMRAP:
20 Kcal Run
15 Front Squats (25/20)
15 Push press
15 Thrusters
Rest 1minute
Wednesday
In Pairs
9 min AMRAP
100 Goblet Squats (22.5/15)
Max KCal Run
Rest 1 min
9 min AMRAP
100 DB Snatch
Max Kcal Ski
Thursday
5 mins to complete
1,250/1,000m Row
Rest 1 min
5 mins to complete
1,100/950m ski
Rest 1 min
5 mins to complete
800m Run
Friday
For Time
2 rounds
100 DU (or 25 Kcal ski)
50 Press ups
25 burpees
Into 2 rounds
50 DU
15 press ups
10 burpees
