April 2023

If you plan on attending the evening, please can you respond by the Monday 1st of May. If you have already emailed don’t worry, we have received it and are finalising numbers before replying.

10-year anniversary announcement
This year BaseFitness & CrossFit is turning 10 years old!
To celebrate we are hosting an evening at the Holiday Inn on Friday 2nd of June. We would love for you to join us at 6:30pm for drinks, a 3-course meal and good times.

We have made loads of memories over the past 10 years and we want the evening to be shared with those who helped make those memories.

We would like to extend the invite to partners and friends who may like to come with you to the evening.
Tickets are available to purchase for £45 which includes;
•     Drink on arrival
•     3 course meal
•     Drink of your choice
•     Sally entertainment 😉
If you are unable to come for the meal, you are welcome to join us in the evening from 8pm for a drink on arrival and buffet. Evening tickets are available for £15.

After the meal we will have a DJ taking us in to the wee hours, doing what we do best……party!
The menu choice is below, if you have any special dietary requirements then please let us know and we will send you alternative options.

To purchase a ticket please email info@basefitness with your food choices. Then we will send you payment details.
There is also reduced room rates available if you wish to stay overnight. You can get the reduced rate of at least 15% by phoning the holiday inn and quoting our event.

The address for the venue is
Holiday Inn Glasgow – East Kilbride
Stewartfield Way,
East Kilbride
G74 5LA, Scotland

We very much look forward to seeing as many of you at the evening as possible.

Healthy regards
Sally (Simon & Ally)

*Please note we have bank holiday opening hours tomorrow (Monday 1st of May). There will be no 5:50am class or strength class. The evening classes will be at 5pm & 6pm WODs.

Have an awesome week team!

Monday

Classic CrossFit

On the 2:00 x 15 Rounds:
10 shuttle runs 25ft
AMRAP “Angie”

“Angie”:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Tuesday

HEAVY DAY
A)

Build to heavy 5RM Deadlift

B)

Accessory
4 Rounds
8-10 single leg deadlifts
10-15 calf raises each side
60 sec plank

Base Conditioning

On a 20-minute clock, 4 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Rest 2 mins
Repeat on different bit of kit

Wednesday

Classic CrossFit
10 Front Squats
10 Push Press
30 Double Unders
9 Front Squats
9 Push Press
30 Double Unders
….
1 Front Squats
1 Push Press
30 Double Unders
(50/35)

Base Strength

A)

Bench Press
Set 1, 70% x 4 reps
Set 2, 80% x 4 reps
Set 3, 90% x 4 reps +

70% 3 sets of 5 reps

B)
Bull bar dips 3 sets of 10 reps

C)
Close grip tricep push ups
3 sets of 10 reps (pause at bottom and top)

Thursday

Funastics

A)
5 sets – ring holds

B)
20 min AMRAP
4 Strict HSPU/Box Push Ups
16 walking lunges
32 V-sits

Friday

Barbell Cycling

A) 3 power snatch

B)

For Time:
30 power snatch
(60/40)
4min time cap
Focus a lot on tekkers

Saturday

RETEST
Do you even Cardio?
5km row/ski

Sunday

Base Conditioning

Base Strength

A)

Back squat
Set 1, 70% x 6 reps
Set 2, 75% x 6 reps
Set 3, 80% x 6 reps +

70% 3 sets of 5 reps

B)
3 sets of 20 Barbell back rack lunges
Heavier than last week

C)
3 sets of 20 V-sits
3 sets of 20 Knees to elbows Crossovers

Monday

Team Take Over

Teams of 3
200/140 Calorie Bike/Run
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters

Round 1 Barbell – 42.5/30
Round 2 Barbell – 50/35
Round 3 Barbell – 60/42.5

Remaining time max kcals

Base Strength

A) Bench Press 67.5% x 10, 77.5% x 8, 82.5% x 6, 50% x max reps of 1rm bench press (3 seconds lowering on each rep)
Same weight as last week

B) Incline DB Bench press 3 sets of 12 reps

C) Super set
DB roll backs
2) KB bent over rows

D1) Chin ups x max sets (keep 2 reps in reserve)
D2) Banded press ups x max set

Tuesday

Heavy Day

4 x 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins

4 Rounds
Suitcase reverse lunges (10-12 each side)
10-20 Ring press up tucks
20 barbell good mornings (light weight)

Base Conditioning
6 Sets:
90 sec work
45sec Rest
Into
10 Sets:
:45s – Work
:45s – Rest
Into
15 sets
15 sec work
30 sec rest

For max distance

Wednesday

Funnastics

A)

HSPU practice
Stict HSPU or Z press or box HSPU

B)

14 min AMRAP
7 Inverted Ring Rows
14 Hang DB Snatch
14 V Sits

Base Strength

A)

Back Squat 67.5% x 10, 77.5% x 8, 82.5% x 6, 50% x max reps of 1rm Back Squat (3 seconds lowering on each rep)
Same as last week

4 sets of:
B1) 10 Sandbag squats
B2) 10 Barbell step ups each side

C1) 3 sets of 20 hip dips (l+r)
C2) 3 sets of 20 V-ups

Thursday

Do you even Cardio?

A)

1km ski
rest 2 min
1km ski

B)

12 min AMRAP
30/24 kcal row
rest 45 secs

C)

12 Rounds
Run 75m, jog 125m

Friday

Barbell conditioning

A) 2 Front Squats + 1 split jerk
Heavier than last week

B)

WOD
1-10
power cleans
burpees over the bar

Saturday

Pump and Grunt
A)
3 x 12 DB bench press
SS
seated L-sit strict press
B)
5 Rounds
30 sec ski (28 S/R going for power)
15 sec rest
30 sec knee raises / weighted optional
15 sec rest
30 sec press ups
1min rest

Sunday

Base Conditioning

Base Strength – Upper

Monday

Barbell conditioning

A) 3 Front Squats + 3 split jerks
Build in weight

B)

10 Rounds for time
9 Deadlifts
6 hang power cleans
3 Split jerks

Tuesday

Funnastics

A) Handstand practice

B)

1min on/off
12/9kcal ski
max hanging knee raises remaing time or weighted)
x6

Base Conditioning

2min on
4min off
x8

Wednesday

Classic Crossfit
5min AMRAP
30 DU
14 hang DB snatch
Rest 5mins

5min AMRAP
10 burpees over the DB
10 hang DB clean and jerk
Rest 5mins

5min AMRAP
10 press ups
10 jumping pull ups (just higher than open standard)

Base Strength

A) Back Squat 67.5% x 10, 77.5% x 8, 82.5% x 6, 50% x max reps of 1rm Back Squat (3 seconds lowering on each rep)

B1) 10 Broad jumps
B2) 10 Ring hammie curls
B3) 20 DB walking Lunges

C1) 3 sets of 30 seconds flutter kicks
C2) 3 sets of 20 V-ups

Thursday

Heavy Day

A)

4 x 10 deadlift @ 2.5-5kg heavier than last week
Going every 3 mins

B)

Every 2 mins x 3
A – 20 reverse deficit lunges
B – 20-30s Copenhagen plank
C – 60 sec steady box push

Friday

Do you even Cardio?

1 min max kcal 3min rest
x 3 different bits of kit
2min maxk kcal 2 min rest
x 3 different bits of kit
3 min max kcal 1min rest
x 3 different bits of kit

starting hard with lots of rest then reducing

Saturday

Team TakeOver

0-10
establish 5rm thruster
10-30
AMRAP
50 thursters 50/35
50 burpees over the bar
50 power cleans
50 kcal run

Sunday

Base Conditioning

Base Strength

A) Bench Press 67.5% x 10, 77.5% x 8, 82.5% x 6, 50% x max reps of 1rm bench press (3 seconds lowering on each rep)

B) 4 sets of 8 reps DB strict Press (no tempo)

C1) Wide grip Pull ups (or banded) 5-10 reps
C2) Ring dips or Bull bar dips x 5 – 10 reps

D) Max Diamond press ups
2 x max reps