Warm up: 4k Run METCON: Team Relay 4*400M sprints Cool down: 2k Run   Fastest time does the coffee run

** Today is your last day to pay your membership, we are closed bank holiday Monday ** Skill: Clean METCON: 10 Minute Ladder: 3 Cleans 60/40 3 Box Jumps 24/20 6 Cleans 6 Box Jumps 9 Cleans 9 Box Jumps And Keep Climbing   Post Scores below!!  

Strength 5*5 Strict press @ 80% of 3RM METCON 12 Min AMRAP: 6 Thrusters 45/30 12 KBS 24/16 200m run   Post scores below!!

Read with caution!! METCON 100 Double Unders 80 bar touching Burpees 60 Sit Ups 40 Hand Release Push Up 20 knees to elbow to pull up 40 Hand Release Push Up 60 Sit Ups 80 Bar Touching Burpees 100 Double Under Post Score below!!

Membership is due by the this friday Strength  Back Squat 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @80% Front Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 65% 1×5 @65% METCON Nasty Girls 3 Rounds For Time 50 Air Squat 7 Muscle Ups 10 Hang Power Clean 60/40 ***15 minute time…

Teams of 2: 20 Min AMRAP: 20 Clean & Jerk 60/40 30 Burpee Box Jumps 24/20 60 Double Unders   Post Scores below!!

***Today Is the last day to get your name down for skipping ropes, orders will be placed this weekend*** Strength (15 minutes)  Deadlift - 80% x 4 sets x 4 reps METCON 3 Rounds For Time 3 Deadlift @ 1.5 x BW 7 L Hold Pull Ups 20 KBS 24/16 400m Run Post Scores Below!!

Strength  8×3 Push Press @ 60/% (60 seconds rest between sets) METCON 18 minutes AMRAP: 15 Box jumps 24/20 12 Push press 50/30 9 Toes 2 bar Post Scores Below  

Skill Handstand Practise METCON 2014 CrossFit regionals workout: 21-15-9-6-3 Handstand Push ups Front Squats 90/60 Bar facing burpees   Post Scores below!!

Strength Back Squat  1×5 @ 70% 1×5 @ 80% 1×2 @ 85% 1×3 @ 90% 1×1 @ 100% Front Squat  1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% METCON 10 Min AMRAP 5 Pull ups 10 Sit ups 30 Double Unders   ** We are placing the order for RPM speed…