Upcoming Events & Weekend Workouts

The CrossFit Open, Feb 22nd to Mar 26th

Yes, it’s nearly CrossFit Open time!

Unsure of what the Open is? Then check this out…

…and then read THIS BLOG POST.

The Open is for everyone and anyone and it’s some of the most fun you can have doing CrossFit!

We will be joining CrossFitter’s worldwide to complete 5 workouts over 5 weeks that we will perform during Friday’s classes at the gym. Each Friday we will have a theme to make the day even more enjoyable. The schedule for the 5 weeks is as follows:

Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here.

T0 register for the CrossFit Open just head over the CrossFit Games website.



Yoga for Athletes, Saturday 12.30-1.30pm

We’re in week 4/8, so halfway through the current cycle, and therefore you get a well-deserved snooze this Saturday – in other words, it’s time for a progressive muscle relaxation after a short restorative practice. To find out more about this type of guided relaxation, please click here.

It’s bound to be chilly this weekend, and as you will be still for a good part of the class, please layer up appropriately – wooly socks, a big scarf, a hat…perhaps a blanket even. Bring whatever you need to stay nice and warm throughout, and treat yourself to a hot bevvie afterwards


Workout of the Day – Friday

A) Every 2 minutes, until failure:
9 Thrusters 40/30kg
15 Double unders
9 Chest to bar pull-ups
15 Double unders

Workout of the Day – Saturday

A) “Tailpipe”

3 Rounds each for time, of:
P1: 250m Row
P2: Double kettlebell front rack hold 24/16kg

B) With a partner I go you go for max team reps of each:
4x 30sec work/30sec rest: Dumbbell strict press
– Rest 2 minutes –
4x 30sec work/30sec rest: Dumbbell push press
– Rest 2 minutes –
4x 30sec work/30sec rest: Burpee
– Rest 2 minutes –
4x 30sec work/30sec rest: Push-up
– Rest 2 minutes –
4x 30sec work/30sec rest: Kettlebell swing

Workout of the Day – Sunday, Weightlifting Club

Deload Week

A) Clean + high hang clean: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 3 @ 75-80%
C) Push press: 3 x 2 @ 80%
D) RDL’s: 4 x 6@ by feel

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