Workout of the Day

WOD 22.07.2019


We would like to inform everyone that the FRIDAY 7pm – 8pm session will now be used ONLY for the TEAM WOD. The session which was previously used for “Competitor WOD” has been changed.

We apologise to those who did make use of the “Competitor WOD”, however due to having a very low turnout for quite some time now, we feel that we cannot justify dedicating an hour of Class time to this any longer. Depending on how popular this 7pm – 8pm “TEAM WOD” session is over the next few months, we may review this decision.

We have however, dedicated a whole section at the bottom of the “Extra Training” tab on our Website, to our Competitors. This can be made use of in the “Open Gym” sessions.

Here is the first WOD, of our 3rd week of Benchmarks!

Warm Up:
Run 400m
50 Double Unders or 150 Single Unders
Stretch & Mobilise

Kettlebell Swing Tekkers

6 Rounds for Time of:
60 Double Unders
30 Kettlebell Swings @ 16/24kg
15 Burpees

* Scale DU’s for 30, 20 or 10 Reduced Reps, or 150 Single Unders
* Scale WEIGHT as needed

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

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