Monday 31 May

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Bank Holiday Monday - 10am till 4pm
Closed Sat 5 June

Sunday 30 May

JT

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Saturday 29 May

Isabel

30x Snatch (135#)

Opening Hours for the Bank Holiday are as Follows:

Sat - 10am till 11am & 1pm - 4pm

Sun - 10am till 4pm
Mon - 10am till 4pm

Friday 28 May

The Dirty 130

Row 500m

20 x KB Swings (32kg / 24kg)

50m Walking Lunges

5 x Deadlift (140 kg/75kg)

Run The Green

30 x SDHP (40k / 30 kg)

15 x Ring Push ups

10 x Burpee Pull Ups

Row 500m

Thursday 27 May

DT

5 rounds of 12x Deadlift (155#) + 9x Hang power clean (155#) + 6x Push jerk (155#)

Wednesday 26 May

Angie

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

Skill of the Day

Handstands

Tuesday 25 May

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Monday 24 May

Nancy

5 rounds

1 lap of "The Green"

15x Overhead squats (40kg/30kg)

Sunday 22 May

Max reps in 12 minutes

Pull-ups, strict

Saturday 22 May

For time

31x Deadlifts (225#/135#)
31x Burpees
31x KB swings (53#/36#)
31x Pull-ups
31x Push-ups
31x Wall ball (20#/14#)

Friday 21 May

Clean & Jerk

1-1-1-1-1-1-1

Increase loads until you reach your 1 rep max

Thursday 20 May

Helen

3 rounds, Run 400m + 12x Pull-ups + 21x KB swings (16kg)

Wednesday 19 May

AMRAP (As Many Rounds As Possible) in 20 Mins

Deadlift x 3 (Bodyweight)

Ring Push Ups x 6

Overhead Squats (OHS) x 12 (.5 Bodyweight)

Tuesday 18 May

3 Rounds for time

50 x Push Ups

50 x Sit Ups

50 x Squats

Monday 17 May

Five rounds for time of:

5 Muscle-up

60kg Power clean, 10 reps

Run 220 meters

Sunday 16 May

Barbara

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Saturday 15 May

5 rounds

5x Hang power clean & jerk (135#/95#)
20x Double unders

Friday 14 May

Max rounds in 20 minutes

5x Burpee pull-ups
10x Ring dips
15x Sit-ups

Thursday 13 May

5-5-5-5-5 Back Squat

3-3-3-3-3 Front Squat

1-1-1-1-1 Overhead Squat

Wednesday 12 May

DB BIG BEAR

20 Rounds using 45% BW

5 x Deadlift

5 x Hang Clean

5 x Thruster

Tuesday 11 May

7 rounds

Run 200m
9x Overhead squats (50#/30#)
9x Pull-ups

Monday 10 May

Diane

3 rounds

21-15-9 x reps of

Deadlift (100kg / 75kg))

Handstand push-ups

Sunday 9 May

Isabel

30 x Snatch (60kg/40kg)

Saturday 8 May

Annie

50-40-30-20-10

Double Unders

Sit Ups

AFS Opening Day

Friday 7 May

For time

Use same load throughout

30x Pull-ups
21x Thrusters (40#/30#)
50x Double unders
21x Hang power cleans
50x Double unders
21x Overhead squats
50x Double unders
21x Pull-ups

Thursday 6 May

5 rounds

Rest as needed between rounds

Front squat 5-5-3-3-1x

Wednesday 5 May

Fran

21-15-9

Thrusters
Pull Ups

Tuesday 4 May

Bitch better have my money

3 rounds

Run 400m
20x Pull-ups
20x Push-ups
20x Burpees
20x Squats
20x Walking lunge steps, each leg

Monday 3 May

Yannick

10 rounds

3x Snatch grip deadlift (115#)
6x Power snatch
9x Overhead squat

Please note Bank Holiday opening times are 1000-1600

Sunday 2 May

2 rounds

35x Squats
35x Knees to elbows
35x Push-ups
35x Sit-ups
35x Pull-ups
35x Burpees
35x Double unders

PLEASE NOTE OPENING TIMES FOR BANK HOLIDAY MONDAY ARE 1000-1400!!!

Saturday 1 May

Grace

30x Clean & jerk (60kg)

Bank Holiday Monday Opening Times are:

1000 - 1600