OPENING HOURS FOR BANK HOLIDAY MONDAY 26th AUGUST:

7:00am – 8:00am = CrossFit Class
8:00am – 9:30am = Open Gym
9:30am – 10:30am = CrossFit Class

NO LUNCHTIME CLASS

4:00pm – 5:00pm = Open Gym
5:00pm – 6:00pm = CrossFit Class
6:00pm – 7:00pm = CrossFit Class

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, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise

Team WOD:
“Benchmark Girls Gone Wild”
In 35 Minutes Complete:

a)
“Team Helen”
6 Rounds of:
Run 400m
21 Kettlebell Swings @ 16/24kg
12 Pull Ups

* Switch after every Round (3 Rounds each)
* Scale DISTANCE & WEIGHT as needed
* Scale PU’s for Band Assisted or Jumping PU’s, or Ring Rows

Immediately into:

b)
“Team Annie”
100 – 80 – 60 – 40 – 20 Reps of:
Double Unders
Sit Ups

* Split each Set in half
* Scale DU’s for Reduced Reps as needed (25 – 20 – 15 – 10 – 5)
* Scale DU’s for Single Unders @ 2 – 1 as needed (100 – 80 – 60 – 40 – 20)

Immediately into:

c)
“Team Karen”
300 Reps of:
Wallballs @ 6/9kg

* Share reps however you like, only 1 Person works at any time
* Scale WEIGHT as needed

d)
In any remaining time AMRAP:
Burpees

* Share reps however you like, only 1 Person works at any time