** Today is the final day to pay for the Christmas party ** Strength  Back Squat 5×3 @ 87.5% METCON For Time:9-7-5-7-9 Thruster 60/40 Box Jump 30/24 Toes 2 Bar Post Scores below!!

Strength  1RM Push Press METCON 6 Rounds 1 minute to complete: 200m Run 3 Power Clean & Jerk 70/50 Followed by 1 minute rest between rounds Post Scores below!!

***Money for the Christmas party must be paid by Friday!!*** Metcon 30 minute AMRAP: 20 Power Snatch 60/40 30 burpee over box 24/20 40 Pull Ups Post Scores Below!!

Strength  Back Squat 6×4 @ 77.5% Metcon 8 minute AMRAP 15 Wall Ball 20/14 30 DU’s Post Scores Below!!

Halloween WOD In Teams of 2 2 Rounds For Time: 31 Box Jump 24/20 31 Sit Ups 31 Pull Ups 31 Power Snatch 45/32.5kg 31 Wall Ball 20/14 31 KBS 24/14 31 T2B 31 Power Clean 45/32.5 31 Push Press 45/32.5 31 Burpees   Post Scores Below!!    

** We are having a halloween dress up this Saturday for the team WOD so get your best scary face on ** Strength Back squat 4×2 @ 95% METCON For time: 10-8-6-4-2 OHS 60/40 50-40-30-20-10 Double unders Post scores below!!

Strength  1 RM Clean & Jerk METCON  21-15-9 Hang Power Clean 60/40 Burpee Box Jump 24/20 Post Scores Below!!

METCON “The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thruster 60/40 7 Knees to elbows 7 Deadlift 110/80 7 Burpees 7 Kettlebell swings 32/24kg 7 Pull-ups Post Scores Below!!

The gym will be open from 12-2pm today if anyone wants to work on any skills or do a workout. Big well done to all those who competed at the weekend and thanks to all those who made it up to support and of course congrats to Sean on bringing home the title of the…

** The gym will be closed tomorrow as we have the masters competition in Coleraine.  Best of luck to Steve, Sean, Fergal, and Oliver who are taking part, we will keep you all posted on the results. The gym will be open on Monday for open gym from 12-2. ** Strength  Back Squat 5×3 @…