Thursday 12th & Friday 13th July (evening classes)

14 Jul

Thursday 12th

warm up: press pvc drills
then EMOM 10mins 5x press (50% 1RM)

WOD: 5RFT (15min cut off time)

6x deadlift (1.25 BW)

12x T2B

24x box jump

Finisher: 1min weighted plank hold


Well done to Bryan, Katie, Will and Emily from foundation classes and everybody else from the 6.30 and 7.30pm.

We also had a visitor John from Charlotte Crossfit USA


Friday 13th

Foundation followed the program from Thursday while evening class has something different:

Warm up: “medicine ball Friday fun”

Strength: 5×3 deadlift; weighted ring push ups

WOD: 12min AMRAP

10 thrusters (42.5/30kg)

30 double unders

Sorry everybody but I have forgotten to take the picture. But the best result as far as I remember was not far from 6 rounds.

Well done guys, it’s good to be back and I will see you all again next week!



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