Canary Wharf run

by Jay on May 4, 2012

Fancy a run around Canary Wharf? Want to put your latest Crossfit Endurance pose technique into practice? Then why not join us and the team for the free British Heart Foundation Canary Wharf run! The event takes place on Wednesday 23rd May 2012. The run is a short 1km lap around Canary wharf and you can do as many or as few as you like up to 10km. For more info check out this link. We will be entering a team so if your interested in taking part then you can sign up at the gym!

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Workout of the day
12min AMRAP:
3 Power snatches 40/30kg
10 Box jumps 24/18”
50m Farmers walk 24/16kg KB’s

Thanks!

by Jami on May 3, 2012

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Thanks to Carl for the awesome freestyle connection seminar last night! If you missed it, look out for the next one. We’re going to try and get him back in here ASAP!

Here’s a little case study on ankle/foot mobility in relation to squat and some ideas on how to start to improve these.

Workout of the Day
A. Power clean – 1RM

B. For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Our Monday classes will be run at 10am and 11am due to the bank holiday.

Snatch Skill

by Philly on May 2, 2012

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Work out of the day

Snatch Progressions
1) Snatch Skill Transfer
2) High Hang Snatch
3) Snatch Deadlift

Don’t forget, the gym is closed tonight for the freestyle connection workshop. You may still be able to get tickets here

Huh?

by Jay on May 1, 2012

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The workout today might take a bit of explaining….ask us if you have any questions. It’s the same as yesterday, just different movements.

Workout of the Day:

A: Box Squat – 3 rep max

B: Six rounds of:

In 2 mins complete:
2 rounds of:
5 pull ups
10 push ups
15 squats

Then, max rep wall balls 6/9kg

Score is the number of wall balls you complete.

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