Workout of the Day

“12 Days of Christmas” WOD 12

Here are the Opening Hours for over Christmas and New Year everyone 🙂

Tuesday 23rd December = Normal Opening Hours

Xmas Eve = Morning & Lunchtime Classes As Normal, CLOSED EVENING

Xmas Day = CLOSED ALL DAY

Boxing Day = CrossFit Total/Open Gym 10:30am – 12:30pm!

Saturday 27th December = Normal Opening Hours

Sunday 28th Decembers = CLOSED ALL DAY

Monday 29th December = Normal Opening Hours

Tuesday 30th December = Normal Opening Hours

New Years Eve = Morning & Lunchtime Classes As Normal, CLOSED EVENING

New Years Day = CLOSED ALL DAY

Friday 2nd January 2015 = Back To Normal Opening Hours

On The 12th and Final Day of Christmas… We Tackle “Murph” 🙂

Warm Up:
Run 800m
Stretch & Mobilise

WOD:
“Murph”
For Time Of:
Run 1 Mile
100 Pull Ups
200 Press Ups
300 Squats
Run 1 Mile
If you have a 10kg Vest… Wear It!
(Optional)

Parition Pull Ups, Press Ups & Squats any way you like… e.g. 20 Rounds of “Cindy”

Classes will run tomorrow: 10am – 11am, 11am – 12pm. However the box will be open from 7am – 10am for “Open Gym” for those who want to crack on early.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp