February 16, 2020

Announcements and Messages

Announcements

Bring a Friend Session – Saturday 29th February

Great news! After the success of our last “Bring a Friend Session” we’ve booked in another class for Saturday, 29th February and wanted to let you know with plenty of notice! The aim of this session is to allow any friends you have that aren’t currently members of the gym to try it out, although if you can’t make it, they are still welcome to book in. We’ll be launching the sign-in link later this week, so keep an eye on our Social Media for details on how to register. So that we can keep track of numbers, we’d ask that both you and your friend reserve a spot for the class if you are planning to join in.

Beyond Training

Recipe of the Week – Make it yourself Muesli

Looking for a swap up to your breakfast routine that you can still take on the go? This make-it-yourself muesli recipe doesn’t include the added sugar/syrups you often find in store-bought brands. Even better, it’s got a good amount of fiber and a dose of protein to get your day started. Eat alone or with some Greek yogurt to set yourself up well for the day!

https://www.chatelaine.com/health/healthy-recipes-health/healthy-breakfast-muesli-recipe/

The healthy breakfast muesli recipe that will change your mornings – Chatelaine
The healthy muesli recipe that will change your mornings Your breakfast just got easier, faster and more satisfying. This healthy breakfast recipe is full of protein, omega-3s and fibre to …
www.chatelaine.com

Remember that if you aren’t tracking calories, you can adjust servings, or ingredients as necessary to help you fit your plan.

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Weekly Workouts

Base CrossFit 

Monday 

A)
4 x 10-15 Box Dips

B)

EMOM 30mins
1- 15-20 KB Swings
2- 60 Double Unders
3- 18/15 Kcal Ski/bike

Tuesday 

A) 
4 sets of 1 Clean + 1 Front squat

B) 

10 min AMRAP 
10 Clean and jerks 60 / 40
10 Front squats 

Wednesday 

A)
5 sets for quality of:
1-3 strict pull ups
1-3 kip swings
1-5 kipping pull ups/CTB

B)
20min AMRAP in pairs I Go U Go
12 DB Push Press
12 DB Step ups

Thursday 

A)
Snatch Deadlifts 
4 sets of 5 reps

B) 

4 rounds of: 
25/20 cal row
15 hang muscle snatch (35/25)
rest 2 minutes  after each round

Friday 

@0:00
4 rounds of: 
15 Thrusters 42.5 / 30 
12 TTB 

@13:00

4 rounds of: 
15 kcal Bike / 15 kcal Row 
10 Burpee Box jumps 

Saturday 

In Pairs
20minutes
ascending ladder 5,10,15,20…..

Deadlift (60/40)
Power clean
Front Squat
Push Press

Base Strength 

Monday 

Strength
A) 5 x 3 Back Squat

Strength WOD
10 – 1 
Deadlift (80/60)
Strict press (22.5/15)
Press Ups
30 sec hollow hold after each round

Friday 

Strength
4 x 8 push press
1 set max effort at 60 %

Strength WOD 

15 minute EMOM
1 – DB floor press
2 – bent over Flyes 15-20
3 – 8 Front Squats

Finisher
100 barbell Good Mornings

Sunday 

Repeat Friday’s Strength class

Base Conditioning
 
Tuesday 

18 min AMRAP
22 Kcals 
16 DB Snatch
10 Burpees Over DB

Wednesday 

Row
2.5 min work
90 sec rest
x 3 rounds 

Ski
2.5 min work
90 sec rest
x 3 rounds

Run
4 min on 2 min rest 
x 2 rounds 

Sunday

Repeat Wednesday conditioning