29052014 WOD

MAX WOD 3x or 5:00 Bear crawl => cartwheel => 10 jumping jacks => 5 vertical jumps => 3 push-ups => 3 knee raises => 50-meter run Annie 50-40-30-20-10 Double-unders Sit-ups Cooldown/Skill – 10:00 EMOM 5 Dips (ring or...

15052014 WOD

Wup Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal WOD 12:00 AMRAP 7 thrusters 14 box jumps, 20” 100-meter airdyne Skill 12:00 Pistol squats Rope...

Bobby Dazzler

Good afternoon you handsome devil you, I think you could be best described as a ‘Bobby Dazzler’, yes you could… come here and you can kiss my hand. Well that was a bit weird wasn’t it, or was it?… I just can’t tell anymore. Anyway…. moving on, well done to the girls for doing so well in this mornings CrossFit ‘Domantrix’ WOD, it was a bit of a bitch and definitely wasn’t taking no for an answer but it was definitely smashed and in style, great stuff. PT Sessions Thanks to the new PT clients who have recently taken me up on my May only offer in the new gym of ten sessions £200. I can’t wait to get started and see where we can go. New Group Timetable Tuesday 10:00 WOW CrossFit (Women Only) 15:30 CrossFit Kids – (Ages 11 to 13 or Ability) 19:30 CrossFit   Thursday 10:00 WOW CrossFit (Women Only) 15:30 CrossFit Kids – (Ages 14 to 16 or Ability) 19:30 CrossFit Start – A good place to start if you’re new 20:30 Olympic Lifting with Sam English Bronze Medalist   Friday 17:30 TFI Friday CrossFit   Saturday 10:00 Strongman Saturday     NewTariffs Platinum Membership £95pcm -Four WOD’s a week & pre-booked gym access 9am to 3pm (£5.48 per session)   Gold Membership £75pcm
 – 3 WODs a week (£5.81per session)   Silver Membership £55pcm – 
2 WODs a week (£6.35 per session)   Bronze Membership £35pcm – 1 WOD a week. (£8.13per session)   Pay as you go adult CrossFit/Strongman/OlympicLifting £10 per session Pay as you go CrossFit Kids £6 per session (or use...

Staines gym is nearly finished

Good evening and I do hope your muscles are looking good, Today at the gym refurbishment things are nearing completion. Emma, Annie, Ana & Mark all showed up to work on the project. Mark went topsy turvy Mark insisted on doing all the glossing, don’t know why; I think it’s because he’s from New Zealand and he’s spent so much time standing on his head…. as any sane person will know, glossing is a pain in the ass. Anyway, half way through the glossing he then started playing topsy turvy land saying he didn’t want to do the glossing but really he did, we knew he was just pretending so we joined in his funny game saying we all really wanted to do the glossing but really we didn’t at all. Then we all laughed but Mark didn’t, he just carried on with the glossing looking sad but really he was happy ‘cause he was all topsy turvy. When he finished the glossing he looked happy but really he was sad, so I gave him some more glossing to do which made him sad, which meant he was happy in his game. When he finished he said he wasn’t coming back tomorrow because I’d made him do glossing all day but he was still playing topsy turvy land so he is definitely coming back tomorrow. Nice one Mark and well done for keeping up the pretence all day, I couldn’t of done it. Rubber floor With the painting basically completed we started laying the rubber flooring which is now laid apart from the cuts. Good stuff. More gear With the...