Week 5 July + Week 1 August

July Announcements

I will be away from Thursday 30th July to 4th August on the Gym Jones Foundation Seminar at Salt Lake City. While I am away my 3 coaches Alistair, Jamie and Chris will  be looking after you!  Will be back coaching 5th August!


Please note Friday’s class times will be different because of the yoga class at 1800.



Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.



Monday 27/07/15

6 rounds

10 Goblet squats

12 Jumping lunges

4 Jump squats



Tuesday 28/07/15



4 hspu

6 strict pullups

3 athletic burpees



Wednesday 29/07/15

4 rounds

10 deadlift 100/60kg

20 pressups

400m run



Thursday 30/07/15

Bar hangs


5sec top

5sec bottom

5sec bottom

30sec rest


10 min toes to bar kipping practice


Wall facing handstand holds

Beginners- one step back and hold for 20secs x5

Advanced – bend arms slightly to do a partial pressup 5reps x5





Optional conditioning wod


Burpee box jump over

Between each set do 5 toes to bar



Friday 31/07/15

Plyo – lower

4×2 rebound broad jumps

Rest 20secs between sets



5 rounds

7 squat cleans 75/45kg

7 bar over burpees

2min rest



Saturday 01/08/15

I GO YOU GO The seven,

Partner does a round then you do a round


“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups



















5 rounds

1 full clean 60/35kg

2 front squats

8 front rack lunges




3 rounds

20 toes to bar

30 burpees





15 overhead squats

400m run



6/08/15 – Gymnastics Thursday

Handstand pressup work

Spend 10 mins inverted

Work bear crawl handstand progression

Negative reps

Use abmats to reduce ROM for full attempts



20sec hollow rock hold

20sec superman

20sec iron man

1min rest


10min kipping practice work for toes to bar


Optional conditioning wod


20 swings

10 knees to elbows

100m run




Manual resistance hamstrings


Partner up and feel the burn


Interval workout

2min on 1min offx5

2 thruster 40/30kg

3 bar over burpees




Filthy 50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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