We have LOTs of outdoor workout space

WODs for Oct 21st-26th 2019

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
30 American KB swings (24/18kg)
40 single arm DB snatch (60/40#) switch sides as desired
50 box jumps (24/20″)
Post number of rounds and remaining reps to chalkboard/journals

Monday Mobility Session 5pm

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 4th minute for 6 rounds complete:
5 front squats cleaned from ground (>70% 1RM front squat)
6 toes to bar
7 deficit push ups
Each rounds work AFAP (as fast as possible)
Post squat load to and any scaling to chalkboard/journals

Tuesday Open Training Hour 5pm

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
60/45kg push press, 10 reps
100m KB farmer carry
Post time and scaling to chalkboard/journals

Wednesday Mobility Session 5pm

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
16 minute limit to move through 4 rounds (Lynne-style) not for time of:
Turkish get up, as heavy as possible, 1 reps R, 1 reps L
Max reps unbroken ring/bar dips
Post heaviest 1RM R/L set and total number of dips to chalkboard/journals
21-18-15-12 reps/round for time of:
KB sumo deadlift high pull (roughly same weight as max load TGU)
Box step up with same KB (20/16″)
Row for calories
Post time and loads to chalkboard/journals


Friday’s WOD at 6, 7, 9am and again at 4 and 6pm
Open WOD 20.3

Saturday BIG WOD 9:30am

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

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