Push Press
5 x 3 @ 80%
5 – Deadlift (115/75)
5 – Hang Power Clean
5 – Front Squat
5 – Push Press
5 – Back Squat




Back Squat
5 x 3 @ 80%
21, 15, 9
KBS (70/53)
Run 250m after each round



Intensity is the Key!!!


Find 2 Rep Max Thruster



12 Pull ups

10 Deadlift (155/105)

8 Shoulder to Overhead


One of the advantages of Crossfit is its improved ability to lose fat.

Researchers in Canada (from the Physical Activity Sciences Laboratory at Laval University, Québec) have previously found that higher intensity training produced metabolic adaptations that greatly favoured the process of lipid oxidation (fat oxidisation) compared to steady, moderate cardio.

That ideas has been echoed by research conducted at the Exercise Physiology Laboratory at Purdue University, which found that this form of high intensity training increases post-exercise energy expenditure through increased metabolism in Post Exercise Oxygen Consumption (EPOC).

This “after burning” effect on calories (and fat) works because the oxygen requirements of exercise were not met during high intensity training. It means that when you’ve finished at the gym and are sitting at home, there are millions of physiological reactions occurring in the body requiring calories, hence the increased metabolism.

– BY ROSS EDGLEY 08 APRIL 15 (GQ British)


3 Rounds, not for time:

8 Kettlebell Press (each arm)

20 Lunges with Kettlebell

20 Pistols with Kettlebell


Every 30 seconds for 6 minutes:

Snatch at 75-80%

Wednesday 4/8/15

For Time:

70 Double Unders

60 Sit Ups

50 Wallballs

40 Cleans (135/95)

30 Back Squat (135/95)

20 Muscle Ups

John Smith

Who will be our first Athlete of the Month?

Check back soon to see.