It’s nearly the weekend…
Happiest of Birthday’s to Coach Markus!
Just a few days left to try and get on the leaderboard for this months challenge!…
Halloween Party – Friday 27th October @ 18:00
It’s time for all the ghouls and monsters to get themselves to the gym to look good for their special time of year!
The evening will consist of a partner workout, some fun Halloween games and also prizes for the best costumes.
We’ll get the beers in but bring your favourite halloween treats for our spooky buffet! Join our Facebook Event page for the event!
Flip Out Trampoline – Saturday 25th November @ 10:00am
It’s like a playground for adults!…
We have organised a 2 hour session at Flip Out Trampoline where there is a ton of fun to be had. Trampolines, climbing, 100M caving experience, 30ft Drop Slide (Slide O’ death), Laser maze and more.
The cost is £15 per person for 2 hours, email email@example.com to register your interest
Workout of the Day for Friday – CrossFit
A) Back Squat: 3×5, across
*Aim to add 2.5 to 5kg from your last squat session
B) Bench Press: 50 reps for time
Use the same weight as last weeks 40 reps for time
C) 4 Rounds of:
7/7 Dynamic push-ups
15/15 Dynamic step-ups
5 High box jumps
Workout of the Day for Saturday – CrossFit
A) Complete 12-9-6 reps for time of:
Muscle-up (Bar or Ring)
Workout of the Day for Sunday – Weightlifting Club
Week 4 – DeLoad
A) Snatch + Snatch balance: 6 x 1+1 @ 75-80%
B) Snatch pulls: 5 x 2 @ 95-100%
C) Back squat: 5 x 2 @ 75-82.5%
D) Bent over rows: 3 x 8 @ by feel