Friday 9th October 2026

 

Push Press

• ·       4 x 4 reps

6 Rounds

• ·       Run 200m
• ·       15 KB Swings (24/16)
• ·       15 Pull Ups

Thursday 8th October 2026

 

Kelly

5 Rounds

• ·       Run 400m.
• ·       30 Wall Ball shots
• ·       30 Box Jumps

Wednesday 7th October 2026

 

Back Squats

• ·       5-3-3-2-2-1-1

5 Rounds

• ·       20 Squats
• ·       16 KB Swings (24/16)
• ·       12 KB Snatches

Tuesday 6th October 2026

 

Linda

10-9-8-7-6-5-4-3-2-1

·       1 ½ Bodyweight Deadlift

·       Bodyweight Bench Press

·       ¾ Bodyweight Clean

 

We’re doing this untimed as a strength/endurance exercise

Friday 2nd October 2026

 

Deadlift

• ·       5 x 4 reps

3 Rounds

• ·       Farmers walk to end of Driveway
• ·       Run to fence
• ·       Farmers walk to gym
• ·       16 DB Presses (20/10)
• ·       16 Dips
• ·       16 Goblet Squats (DB)

·       Farmers walk/Run/Farmers walk.

Thursday 1st October 2026

 

21-15-9

• ·       Thrusters (40/30)
• ·       Toes to Bar

Rest

15-12-9

• ·       Snatches
• ·       Burpees

Wednesday 30th September 2026

 

Glute Bridges

• ·       3 x 12

Strict Pull Ups (weighted if possible)

• ·       5 x 3

WOD

25-20-15-10-5

• ·       Step Ups
• ·       Sprint 200m between sets & to finish

Rowing intervals

3 sets of 3 intervals

• ·       Sprint 30secs
• ·       Rest 15 secs

Tuesday 29th September 2026

 

Strict Press

• ·       5-3-3-2-2

4 Rounds

• ·       12 Hang Power Cleans (40/30)
• ·       12 Push Press
• ·       12 KB Front Rack Lunges (24/16)
• ·       24 Single Arm KB Swings (24/20)

Monday 28th September 2026

 

Back Squats

• ·       5 x 3 reps

Running Annie

Driveway Sprints between sit up sets

• ·       5-4-3-2-1

Sit Ups

• ·       50-40-30-20-10

Sprints – to street then back end of car park is 1 rep

Friday 25th September 2026

 

DB Bench Flies

• ·       3 x 10 reps

DB Reverse Flies

• ·       3 x 10 reps

300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Thursday 24th September 2026

 

Deadlifts

• ·       4-3-2-2-1-1

AMRAP 15mins

• ·       2 Wall walks
• ·       6 Devils Presses (15/10)
• ·       9 Overhead Lunges
• ·       Sprint Driveway

Wednesday 23rd September 2026

 Hope

3 Rounds

• ·       Burpees
• ·       Power Snatch (35/20)
• ·       Box Jumps
• ·       Thruster (35/20)
• ·       Chest to Bar Pull Ups

Fight Gone Bad format - one minute at each exercise for max reps. On the call of “rotate”, immediately move to the next exercise. Rest 1 minute after all 5 exercise 

Tuesday 22nd September 2026

 

Push Press

• ·       3-3-2-2-1-1

24-20-16-12-8-4

• ·       Alternating DB Snatches (15/10)
• ·       Pull Ups

Monday 21st September 2026

 

Front Squats

• ·       3-3-2-2-1-1

5 Rounds

• ·       Run 200m
• ·       20 Goblet Squats
• ·       15 KB Swings (24/16)
• ·       10 Hand Release Push Ups

Gym Closed 14th to 20th

 

The gym is closed this week.

Normal timetable resumes 21^st September

Friday 11th SDeptember 2026

 

Back Squats

• ·       5 x 7 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/16)
• ·       12 Pull Ups

No Gym next week

Normal timetable resumes 21^st September

Tuesday 8th September 2026

 

You choose

·       What you want and what you need.

·       Write on the board & we’ll figure out a workout.

 

Last evening session until 21^st

Monday 7th September 2026

 

Cindy

AMRAP 20mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Timetable change

 

Gym hours this week

CrossFit

-     Monday & Friday Morning

-     Monday & Tuesday Evening

Strength & Balance

-     Monday & Friday Morning

Friday 4th September 2026

 

Strict Press

• ·       3 x 3

Push Press

• ·       3 x 3

Thruster (from rack)

• ·       3 – 2 – 1

Balls & Burpees

21-15-9

• ·       Wall Ball (42.5/30)
• ·       Burpees

Thursday 3rd September 2026

 

4 x 8 reps

·       Bent Over DB Reverse Flies

·       DB Floor or Bench Presses

AMRAP 14 mins

• ·       4 Handstand Push Ups
• ·       4 Power Cleans (50/35)

Wednesday 2nd September 2026

 

Band Press Downs

• ·       4 x 20

Glute Bridges

• ·       3 x 15 each leg

5 Rounds

• ·       Run 400m
• ·       20 Sumo Deadlift High Pulls (40/25)
• ·       30 Sit Ups

Finisher

• ·       Farmers walk 3 x 100m

Tuesday 1st September 2026

 

Wide Grip Deadlift

• ·       4 x 4 reps

4 Rounds

• ·       15 Hang Power Snatches (40/25)
• ·       15 Pull Ups
• ·       30 Double Unders

Monday 31st August 2026

 

Front Squats

• ·       4 x 4

6 Rounds

• ·       16 Walking Lunges
• ·       20 KB Swings (24/16)
• ·       24 KB Presses (single arm)

Friday 28th August 2026

 

Renegade Rows

• ·       4 x 12 each arm

DB Bench Press

• ·       4 x 8 reps

33-27-21-15-9

• ·       Overhead Lunges
• ·       Hand Release Push Ups

Thursday 27th August 2026

 

Deadlift

• ·       4 x 4 reps

Gwen

15-12-9

• ·       Clean & Jerks
• ·       Unbroken sets, touch and go on floor, no resetting
• ·       Rest between sets 2-3 mins

Wednesday 26th August 2026

 

5 Sets

• ·       3 DB Hang Power Cleans
• ·       3 DB Push Press

6 Rounds

• ·       12 DB Hang Squat Cleans
• ·       12 Weighted Step Ups
• ·       12 Plate Twists

Tuesday 25th August 2026

 

No Gym Tuesday 25^th

Monday 24th August 2026

 

Back Squats (with 3sec pause)

• ·       4 x 3 reps

AMRAP 16 mins

• ·       12 KB Swings (24/16)
• ·       16 Knee Raises
• ·       20 Goblet Squats
• ·       Sprint Driveway

No Gym Tuesday 25^th

Friday 21st August 2026

 

Push Press

• ·       4 x 3 reps

5 Rounds

• ·       10 DB Presses (15/10)
• ·       15 Sit Ups
• ·       20 Step Ups
• ·       25 Jumping Jacks

Thursday 20th August 2026

 

Overhead Squats

• ·       4 x 4

5 Rounds

• ·       20 Lunges
• ·       20 Med Ball Twists
• ·       10 Sumo Deadlift High Pulls (20/12)
• ·       10 Pull Ups

Wednesday 19th August 2026

 

Morrison

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings (24/16)

Tuesday 18th August 2026

 

Deadlift

• ·       5 x 3 reps

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Monday 17th August 2026

 

DB Flies

• ·       5 x 8 reps

AMRAP 20mins

• ·       5 DB Snatches each arm
• ·       10 Step Ups
• ·       10 Dips
• ·       Sprint 20m (gate)

Friday 14th August 2026

 

Deadlift

• ·       5 sets of 3 reps

WOD

Run 400m

Then 5 Rounds

• ·       12 Pull Ups
• ·       12 Sumo Deadlift High Pulls
• ·       24 Step ups

Run 400m to finish

Thursday 13th August 2026

 

Linda

10-9-8-7-6-5-4-3-2-1

·       1 ½ Bodyweight Deadlift

·       Bodyweight Bench Press

·       ¾ Bodyweight Clean

 

We’re doing this untimed as a strength/endurance exercise