Great news – Our opening hours have been extended as of Tuesday 4th February. All of the classes will be on at exactly the same times, however we will now have OPEN GYM 10:30am-12:30pm & 1:30pm-5pm. We hope this will be of help to many of you in order to get your training done when you cant make the class times.

Warm Up:
Row 500m
Ski 500m
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

WOD:
“Heavy Grace”
30 Clean & Jerks @ 50/70kg

* Scale WEIGHT as needed

 

Great news – Our opening hours have been extended as of Tuesday 4th February. All of the classes will be on at exactly the same times, however we will now have OPEN GYM 10:30am-12:30pm & 1:30pm-5pm. We hope this will be of help to many of you in order to get your training done when you cant make the class times.

Warm Up:
Run 200m
Row 200m
Ski 200m
Assault Bike 15 Calories
Stretch & Mobilise

WOD:
5 Rounds for Max Reps of:

45 Seconds of Calorie Row
15 Seconds Rest
45 Seconds of Box Jumps @ 20/24″
15 Seconds Rest
45 Seconds of Single Arm Russian Kettlebell Swings @ 16/24kg
15 Seconds Rest
45 Seconds of Burpees
15 Seconds Rest

1 Minute Rest Between Rounds

* Scale HEIGHT & WEIGHT as needed

 

Warm Up:
Run 400m
Row 500m
Stretch & Mobilise

Overhead Squat Tekkers
Single Arm Overhead Lunge Tekkers

WOD:
10 Minute Ladder of:
Run 200m
4 Overhead Squats @ 30/42.5kg
Run 200m
8 Overhead Squats @ 30/42.5kg
Run 200m
12…

Rest 5 Minute

10 Minute Ladder of:
Run 200m
4 Left Arm Overhead Kettlebell Lunges @ 16/24kg
4 Right Arm Overhead Kettlebell Lunges @ 16/24kg
Run 200m
8 Left Arm Overhead Kettlebell Lunges @ 16/24kg
8 Right Arm Overhead Kettlebell Lunges @ 16/24kg
Run 200m
12
12…

* Scale DISTANCE as needed
* Scale WEIGHT as needed

 

For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner! It is certainly our favourite day of the week at the Box!

Warm Up:
Row 250m
Ski 250m
Assault Bike 20 Calories
Stretch & Mobilise

Pistol Squat Tekkers
Dumbbell Hang Snatch Tekkers

Team WOD:
20 Minute AMRAP of:
100 Alternating Pistol Squats
150 Alternating DB Hang Snatches @ 15/22.5kg
200 Ab-Mat Sit Ups

* Switch with Partner every 30 Seconds

* Scale Pistols for Post/Box Assisted Pistol Squats
* Scale WEIGHT as needed

 

Thursday is Open Gym Day. The Box is open at the usual times which are listed below, however there are no set classes.

Opening Hours:
7:00am – 10:30am Open Gym
10:30am – 12:30pm CLOSED
12:30pm – 1:30pm Open Gym
1:30pm – 4:00pm CLOSED
4:00pm – 8:00pm Open Gym

When you come in on a Thursday there will be no “Whiteboard Brief” or a set class that you will be taken through, however there are still plenty of things to do!

Check out the main Whiteboard for Monday, Tuesday & Wednesday’s WODs which you could catch up on. If you have already completed these workouts or just fancy something different, then Thursday’s “Beast” WOD will also be written up there. This is usually a none technical workout which lasts a longer than your average class WOD, but is mainly Cardio based which means even if your feeling a little beat up, its a great option which will get your body moving again and also give your “Engine” a good run out!

As well as the main Whiteboard, check out the “Engine Board” which is located behind the Assault Bikes. Here you will have a choice of four different Interval Training WOD’s which can be performed on either the Bikes, Rowers, or Ski Ergs, as well as Running! Again, perfect when you don’t want to put your body through anything too strenuous, but perfect when wanting to give your Heart & Lungs a good blast and burn plenty of energy!

On top of the above, there are also two further Whiteboards at the back of the Box behind the lifting platforms. Here you will find our two separate Strength programmes which are updated weekly. So if you want to lift some Weights and work on your overall Strength this is the place to be. If your new to this then please stick to the “Beginners” board, if you have been doing this for a while, then you may be ready for the “Intermediate” board.

Finally is you don’t fancy anything written up on a Whiteboard, and you would prefer to just practice a few things, or even have a stretch out in the Mobility Corner, then feel free to do so at your own pace, as Thursdays are very relaxed!

A Coach will be around in case you need advise or reminding of something, don’t be afraid to shout up! If we don’t see you in the Box today, enjoy a well earned Rest (sometimes your body needs it), and we will hopefully see you for Team WOD on Friday!!!!

 

Warm Up:
Run 400m
Row 500m
Stretch & Mobilise

JYD

Power Clean Tekkers

WOD:
5 Rounds for Max Reps of:
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Power Cleans @ 42.5/60kg
30 Seconds Rest
30 Seconds of Lateral Burpees
30 Seconds Rest

* Scale DU’s for Single Unders
* Scale WEIGHT as needed

 

Warm Up:
Run 800m
Stretch & Mobilise

Bar Muscle Up Prep & Tekkers
Chest to Bar/Pull Up Re-Cap

WOD:
3 Rounds for Max Reps of:

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Bar Muscle Ups

Rest 1 Minute

In 3 Minutes:
Run 400m
In remaining time AMRAP:
Calorie Row, Ski or Assault Bike

Rest 1 Minute

* Scale DISTANCE as needed
* Scale BMU to Chest to Bar or Regular Pull Ups, Band Assisted or Jumping PU’s, or Ring Rows

 

Warm Up:
Row 250m
Ski 250m
Assault Bike 20 Calories
Stretch & Mobilise

Barbell Tekkers

WOD:
12 Minute AMRAP of:
10 Deadlifts @ 42.5/60kg
8 Alternating Front Rack Lunges @ 42.5/60kg
6 Shoulder to Overhead @ 42.5/60kg

* Scale WEIGHT as needed

 

For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner! It is certainly our favourite day of the week at the Box!

Warm Up:
Row 250m
Ski 250m
Assault Bike 20 Calories
Stretch & Mobilise

Team WOD:
30 Minute AMRAP of:
15 Wallballs @ 6/9kg
12 Kettlebell Swings @ 16/24kg
10 Burpees

* Switch with partner after every full round.

* Scale WEIGHT as needed

 

Thursday is Open Gym Day. The Box is open at the usual times which are listed below, however there are no set classes.

Opening Hours:
7:00am – 10:30am Open Gym
10:30am – 12:30pm CLOSED
12:30pm – 1:30pm Open Gym
1:30pm – 4:00pm CLOSED
4:00pm – 8:00pm Open Gym

When you come in on a Thursday there will be no “Whiteboard Brief” or a set class that you will be taken through, however there are still plenty of things to do!

Check out the main Whiteboard for Monday, Tuesday & Wednesday’s WODs which you could catch up on. If you have already completed these workouts or just fancy something different, then Thursday’s “Beast” WOD will also be written up there. This is usually a none technical workout which lasts a longer than your average class WOD, but is mainly Cardio based which means even if your feeling a little beat up, its a great option which will get your body moving again and also give your “Engine” a good run out!

As well as the main Whiteboard, check out the “Engine Board” which is located behind the Assault Bikes. Here you will have a choice of four different Interval Training WOD’s which can be performed on either the Bikes, Rowers, or Ski Ergs, as well as Running! Again, perfect when you don’t want to put your body through anything too strenuous, but perfect when wanting to give your Heart & Lungs a good blast and burn plenty of energy!

On top of the above, there are also two further Whiteboards at the back of the Box behind the lifting platforms. Here you will find our two separate Strength programmes which are updated weekly. So if you want to lift some Weights and work on your overall Strength this is the place to be. If your new to this then please stick to the “Beginners” board, if you have been doing this for a while, then you may be ready for the “Intermediate” board.

Finally is you don’t fancy anything written up on a Whiteboard, and you would prefer to just practice a few things, or even have a stretch out in the Mobility Corner, then feel free to do so at your own pace, as Thursdays are very relaxed!

A Coach will be around in case you need advise or reminding of something, don’t be afraid to shout up! If we don’t see you in the Box today, enjoy a well earned Rest (sometimes your body needs it), and we will hopefully see you for Team WOD on Friday!!!!