Wednesday 25th April 2015

Don't forget that this week's specialist workshop on Thursday @ 1830 is strongman focused and promises to be a lot of fun.  Only 2 places remain... Book here - STRONGMAN WORKSHOP

If you're friends are looking for a place and time to start CrossFit then it couldn't be simpler - we offer a PAYG class on Thursdays at 1730 for just £5 - PAYG CLASS

This Saturday is the monthly free taster session at SCCF - open to everyone and accessible to everyone.  It's a great chance to come down and experience CrossFit before Easter kicks in and the eggs start landing in the shopping trolley! Book your space here -

Today's workout
It's Wednesday and it's time to go longer and get some volume in...

Every minute on the minute for 32 minutes complete:
1 - Row 45 seconds
2 - 5-15 pull ups
3 - 10-15 DB hang squat cleans @ 15/7.5kg
4 - 10-15 burpees

Extra Credit
Four rounds for time:
Run 400m
50 air squats

This is video of a cat dancing.  It's here for no other reason than it made me laugh...