Announcements and Messages
Holiday Hours
Just a friendly reminder that over the next two weeks we will be operating a reduced schedule for the holidays. For the full schedule, please check Goteamup.
Santa’s Sleigh Dash – a huge success!
To every single person who helped, took part, donated or supported our Santa’s Sleigh Dash event, thank you! We manged to raise just over £600 which will be going directly to the East Kilbride Food Bank. It was amazing to see everyone come together for this cause and make it such a fun event.
Looking forward to 2020 – Friends and Family Fundamentals Offer
If you are anything like Coach Ally, you might still have a few gifts to buy ahead of Wednesday. Great news, we might have one option for you! For the first time ever, we’re going to be extending a special offer on our fundamentals courses to the friends and family of our members at CrossFit East Kilbride. If you happen to know of anyone who is interested in giving CrossFit a try, then during the month of January they’ll be able to complete a group induction course with us for just £35 (usually £50). This is a special price that will only be available to the friends and family of our members, so if you’d like to give the gift of Fitness this holiday season, send us an email at info@crossfiteastkilbride.com and we’ll get your loved ones booked in!
*This price can either be purchased as a gift, or you can send us an email with the contact details of your friends/family who’d like to join and we’ll get in touch to get them set up.
Beyond Training
Recipe of the Week – Cinnamon Apple Chips
This week we are keeping it simple, with two ingredients to be exact! With the holiday season being full of treats and sweets, this is an excellent option which is both nutritious and delicious. This Christmas, consider swapping your usual crisps for this healthy option.
https://www.trialandeater.com/cinnamon-apple-chips/
Post your finished dish to insta and tag @crossfiteastkilbride to let us know if you’ve enjoyed it!
Weekly Workouts
Monday
10 x
1 min Bike
1 min Strict Pull ups
1 min ski
1 min sandbag carry
Tuesday
12 days of christmas
1 snatch 60/40
2 clean and jerks
3 thrusters
4 front squats
5 power cleans
6 deadlifts
7 Push Press
8 Toes to bar
9 Chest to Bar
10 burpees
11 press ups
12 bar muscle ups
Wednesday
Merry Christmas!!
Gym is closed.
Thursday
In teams of three:
5km ski
10km Bike
100 Burpees
Friday
20 minute AMRAP:
1,2,3,4,5…. Thrusters 70/50
10,20,30,40…. Double unders
Saturday
AMRAP in 25 minutes
5 Clean-and-Jerks (60/40 kg)
11 Toes to Bar
19 Bar Over Burpees
Sunday
A) 4 x 10 Bench Press
B)
For Time:
30 Ring Rows
40 Kcal Row
50 DB Snatch
