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
