Workout of the Day

Open Gym & “The Open WOD” 22.02.2019

Because of the change to the schedule at the Box over the next five weeks, FRIDAY is OPEN GYM!

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


For those who are NOT Competing in “The Open”, as always there will still be things to do in the Box on this day. You will be able to Catch Up on a WOD which you have missed out on, and the will be a “Beast WOD” up on the Whiteboard to get stuck into! Of course is “The Open” WOD, takes your eye, you can still give it a go (they are usually really tasty workouts), as you will not need to be Judged, you can just jump in with the next heat and go for it!


For those who ARE Competing in “The Open”, Friday is your best chance to get it done, and usually the most exciting time to be in the Box! At all times when the Box is Open, there will be at least a couple (hopefully more during the busiest times!) of Judges on hand to take you through the WOD. For those in at 7am and 12:30pm, expect a Whiteboard Brief and a Movement Standards Demo before the Coach gets you organised and gets things going (we will try to make sure you are away on time for work or wherever you need to be before the hour is up)! At all other times you will simply come in, get yourself warmed up and familiar with the WOD & Movement Standards, then when its your turn and we are ready for the next wave of athletes, go for it!

Once you have finished your WOD and your Judge has told you your Score, please write it up on “The Open Whiteboard” so we can check it and verify it for your after you Submit it online. Its usually a busy time in the Box, if so please be patient, the Coaches will be doing their best to keep things organised and make sure it runs as efficiently as possible, soak up the atmosphere, cheer on your fellow Competitors and by the time its your turn to go you will be fired up and ready go all out!

If anyone has not yet completed the Online Judges Course, but feels confident enough to do the job and would like to help out, we would massively appreciate it! The more Judges we have, the more Athletes we can have going at one time which will keep things running smoothly! If you would like to do this, go to, click the “Training” tab at the top, go to “Online Courses”, and its the “Judges Course English” that your after!

Have fun everyone, do your best at the Workouts, and be happy with your efforts!

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