Wednesday 24th August 2016

Warm-up 2 Rounds 150m Row 10 Superman Raise 10 Kip Swing 10 Good Morning Strength Clean extension + Hang Clean (5 x 2+1) Conditioning 5 Mins max Calorie Row (Calories) WOD 25 Min Time Cap 15-10-5 Dead Lifts 120/85 (100/65,80/45) Strict HSPU (assisted, 2xHRPU) Straight into 15-10-5 Tricep Push Up Calorie Row
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Tuesday 23rd August 2016

Warm-up 2 Rounds 20 Double unders 10 Sec Bar hang 10 Scap push up 10 Supine scap pull up Strength Bench Press (5x3) Conditioning Beep Test (AMRAP - Rounds and Reps) WOD 20 Min Time Cap 30 Power Snatch 35/25 (30/20,20/15) 45 Burpees 60 Thrusters 35/25 (30/20,20/15) 45 Burpees 30 Power Snatch 35/25 (30/20,20/15)
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Closing down 

Hi everyone, This is perhaps the hardest thing i have ever written. It is with great sadness that I must inform you all that the box will be closing. Our last official week of operation will be the week ending on Saturday the 17th of September 2016. The current lease is coming up to expire…
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Monday 22nd August 2016

Warm-up 2 Rounds 10 Cal Dyne 10 Jumping Squat 10 Sec Pole squat Lunge the green Strength Pause Back Squat (5x4) WOD 10k Air Dyne (Time)
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