30012015 WOD

Warmup 5min AMRAP Cindy 5 pull ups 10 press ups 15 squats But EMOM 5 Burpees Interlude Dodgeball Linda For time… 10-9-8-7-6-5-4-3-2-1 reps of 1.5 x bodyweight deadlift bodyweight bench press 3/4 x bodyweight clean Scale as...

28012015 WOD

Bear Complex Seven Rounds of increasing weight of… Power Clean Front Squat Push Press Back Squat Push Press

FREE CrossFit Start Membership

Facebook Offer FREE CrossFit Beginners Programme This offer is for use at the White Noise Gym in Staines-Upon-Thames TW18 3JY for the CrossFit Start Programme. The offer is only available January, February & March 2015. Usual rate for the one month CrossFit Start programme is £65. CrossFit Start sessions last one hour and run 6:30am Monday, 6pm Monday and 6pm Wednesday. Each week the three sessions are the same. You will be expected to attend one session per week at anytime. Completion of one session a week for four weeks gains you access to the regular White Noise CrossFit Staines sessions and timetable. One extra session will be all Olympic Weightlifting at the end Thursday of the month at 8pm. CrossFit Start members also have access to the open gym to practise their new skills. This offer is open to new or returning customers to the Staines gym only. Any questions call the gym on 07799 663207 If you are struggling to find a way to pay monthly or want to join with a partner please contact the gym to see what we can work out. Regards Paul Elliott-Smith The White Noise Gym The first real gym in...

24012015 WOD

CrossFit Kids Warm Up Star Jumps Pojos Bear Crawls Skills Squat Press Ups Box Jumps WOD Three Rounds for time… Squats x 5 Press Ups x 5 Box Jumps x 5 Game Build a tower from boxes to do rope swings...

CrossFit Start

CrossFit Start The CrossFit Start programme at White Noise CrossFit Staines is now up and running. £65 for one months worth of CrossFit Start sessions (A maximum of 2 x per week) and full open gym access before you’re let loose on the general public.We also have a new trainer called Rachel who is very eager to start coaching at the gym and putting through your paces. First session is FREE, then if you like commit to one month and we’ll get you up to speed, guaranteed. Don’t delay join us. Regards Paul Elliott-Smith The White Noise Gym The first real gym in...