Announcements and Messages
Class Announcement – Core + Stretch Class
This week will see our last core and stretch class of 2019! With things getting colder (and busier!) on the lead up to Christmas, only our Monday night core & stretch will run this week. Thank you all who have attend the class this year, we’ve loved having you and can’t wait to get back to it in the new year. If you haven’t been yet, give it a try – there is still time to add it to your 2020 resolution list :P. Please also remember, if you are on a gold membership, the Core + Stretch classes will no longer count towards your usage total for the month.
Upcoming Events
Friday 13th December (last week) – Food Bank Friday Recap
Our Food Bank Friday was an overwhelming success due to all of your thoughtful donations. Thank you to everyone who made the effort to bring something down, it was very much appreciated!
Saturday 21st December – Santa’s Sleigh Dash – For a bit of fun, we’ll be rowing a 1/2 marathon 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. Heats will run from 9.30am and will not be counted as a class credit. Please check the sign up sheet in the gym to secure any last minute spaces. We can’t wait to see you there either rowing, or in support! It’s sure to be a fun morning.
Beyond Training
Recipe of the Week – Butternut Squash Soup with Apple Croutons
This week we are shaking things up again with a lovely butternut squash soup recipe! The contrasting flavours between the sage and the apple make for a delightfully warm soup that is sure to heat you up with any snowy days that might be ahead of us. The Sunflower Oil in the recipe can be swapped for other options such as coconut oil should you prefer an alternative.
https://www.bbcgoodfood.com/recipes/butternut-soup-crispy-sage-apple-croutons
Post your finished meal to insta and tag @crossfiteastkilbride to let us know if you’ve enjoyed it!
Weekly Workouts
Base 60
Monday
Heavy DT
@ 92.5/65
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Tuesday
5 round:
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
Rest 3 minutes
Wednesday
55 minute AMRAP in pairs
55 cal ski
110 double unders
55 cal bike
110 double unders
55 cal row
110 double unders
Thursday
Open 17.1
For Time
10 Dumbbell Snatches 22.5kg / 15kg
15 Burpee Box Jump Overs
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
Time Cap: 20 minutes
Friday
10 reps down to 1 rep of:
Power Clean 70 / 50
Front Squat
Push Press
Saturday
“Santa’s sleigh”
Half marathon row in 3s
(please make sure you have signed up)
There will be a WOD at 8:30am to 9:15am for anyone who cannon’t make the row.
Sunday
12 min AMRAP
20 Dumbbell step ups
1 minute plank
rest 2 minutes
12 min AMRAP
30 Wall Balls
30 sec side plank
30 sec side plank
Base 45
Monday
A)
Front Squats
10 – 7 – 5 –
B)
3 rounds of:
40 Kcal Row or 30 Kcal Run
20 DB Lunges
15 DB Thrusters
Tuesday
A)
Push Press
12 – 10 – 8
B)
12 minute AMRAP
10 Muscle clean + Strict press
18 / 16 Kcal Ski
15 v-sits
Wednesday
A)
Deadlift
8 – 8 8
B)
4 rounds:
12 Stiff leg Deadlift
16 / 12 Row
30 seconds Reverse plank
Friday
A)
Full body blitz
5 rounds:
15 DB Power Cleans
10 Chin ups
15 True Press ups
10 Sandbag Squats
Base 30
Monday
3 min Run
2 min Run
3 min Ski
2 min Ski
3 min Row
2 min Row
Rest 1 minute after each interval
Wednesday
For Time:
30-20-10
DB CnJ (22.5/15)
Burpees
Goblet Squats
Sit ups
Thursday
18min AMRAP
100 Double Unders
25 Kcal Run
50 Alt DB Lunge
25 Kcal Run
50 DB Snatch
Friday
In Pairs
40 Syncro air squats
80 Kcal Run
40 Syncro Sit Ups
80 Kcal Ski
20 Syncro Burpees
80 Kcal Row
