Workout of the Day

TEAM WOD/Christmas opening times – “07.12.12”

Dont forget to get your votes in for the WODs that will make up the 12 days of christmas challenge, it will commence on Moday 10th December and finish on Saturday 22nd December. We can celebrate the end of the challenge by getting together and going out to eat or drink, alternatively we can all bring something into the box and celebrate there, suggestions are very welcome 🙂

Christmas opening hours

Sunday 23rd December – GYM CLOSED (possibly OPEN GYM)

Christmas Eve – WOD 10am-11am, 11am-12pm.

Christmas Day – GYM CLOSED (possibly OPEN GYM)

Boxing Day – GYM CLOSED (possibly OPEN GYM)

Thursday 27th – WOD 10am-11am, 11am-12pm.

Friday 28th – WOD – 10am-11am, 11am-12pm.

Saturday 29th – 10am-11am, 11am-12pm.

Sunday 30th – Gym Closed (possibly OPEN GYM)

New Years Eve and Day – Gym Closed.

Wednesday 2nd January – Back to usual opening hours 🙂

*Stand by for a Roseberry topping run at some point over the festive period*

Warm up

Run 800m, Row 1000m

Stretch and mobilise

WOD-in a 20 minute window work through the following:

  • 150 Double Unders (300 singles)
  • 100 Sit ups
  • 150 Double Unders
  • 100 Over-Box Jumps
  • 150 Double Unders
  • 100 Press ups
  • 150 Double Unders
  • 100 KB SDHP @ 24kg/32kg

In the remaining time AMRAP Baby Cindy:

  • 3 Pull ups
  • 6 Press ups
  • 9 Air Squats

Competitors WOD

Please remember that the Competitor WOD is open to anybody who is competitively orientated, it runs from 7pm-8pm 🙂

Take 20 mins to establish a 1RM Outlaw Complex ( 1 Hang Power Clean, 1 Push Press, 1 Front Squat, 1 Split Jerk)


5 Rounds for time:

  • 3 Outlaw Complex @ 45kg/70kg
  • 50 Double Unders

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